Free Muscle Gain Calculator

Estimate your daily calorie and protein needs for muscle building based on body weight and activity level.

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lbs
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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

View formula & how it works →

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).

    Example Calculation

    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

    Frequently Asked Questions

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