Calculadora de Ganho Muscular Gratis
Calcule suas necessidades de calorias e proteinas para ganho muscular. Estime superavit calorico e ganho semanal.
Bulking Calories/day
3,032 cal
Bulking Calories/day vs Body Weight
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).
Exemplo Resolvido
A 25-year-old, 170 lbs, 70 inches tall, moderate surplus (+300 cal).
- 01BMR = 10(77.1) + 6.25(177.8) - 5(25) + 5 = 1,762
- 02TDEE = 1,762 x 1.55 = 2,731
- 03Bulking calories = 2,731 + 300 = 3,031 cal/day
- 04Protein = 170 x 1.0 = 170 g/day
- 05Weekly gain = 300 x 7 / 3500 = 0.60 lbs
Perguntas Frequentes
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.
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