Calcolatrice Aumento Massa Muscolare — Formula

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).

    Esempio Risolto

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

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