Calculateur de Prise de Muscle Gratuit

Calculez vos besoins en calories et en protéines pour la prise de muscle. Estimez le surplus calorique et le gain de poids hebdomadaire.

lbs
inches
years

Bulking Calories/day

3,032 cal

Protein Target (1g/lb)170 g
Estimated Weekly Gain0.60 lbs
Maintenance TDEE2,732 cal

Bulking Calories/day vs Body Weight

Voir la formule →

Formule

Muscle Gain Nutrition

To build muscle, you need a caloric surplus above your TDEE plus adequate protein.

Guidelines

  • Caloric surplus: 200-500 cal/day above TDEE
  • Protein: 0.8-1.0 g per lb body weight
  • Expected gain: 0.5-1 lb per week (surplus of 250-500 cal/day)

    • BMR is calculated with the Mifflin-St Jeor formula. TDEE assumes moderate activity (factor 1.55).

    Exemple Résolu

    A 25-year-old, 170 lbs, 70 inches tall, moderate surplus (+300 cal).

    1. 01BMR = 10(77.1) + 6.25(177.8) - 5(25) + 5 = 1,762
    2. 02TDEE = 1,762 x 1.55 = 2,731
    3. 03Bulking calories = 2,731 + 300 = 3,031 cal/day
    4. 04Protein = 170 x 1.0 = 170 g/day
    5. 05Weekly gain = 300 x 7 / 3500 = 0.60 lbs

    Questions Fréquentes

    How many extra calories do I need to build muscle?

    A surplus of 200-500 calories above TDEE is recommended. A lean bulk (200 cal surplus) minimizes fat gain, while a larger surplus supports faster muscle growth.

    How much protein do I need for muscle gain?

    Research supports 0.8-1.0 grams per pound of body weight for optimal muscle protein synthesis.

    Apprendre

    Understanding BMI: What It Means and How to Calculate It

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