增肌计算器 — 公式
## 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).
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).
计算示例
A 25-year-old, 170 lbs, 70 inches tall, moderate surplus (+300 cal).
- BMR = 10(77.1) + 6.25(177.8) - 5(25) + 5 = 1,762
- TDEE = 1,762 x 1.55 = 2,731
- Bulking calories = 2,731 + 300 = 3,031 cal/day
- Protein = 170 x 1.0 = 170 g/day
- Weekly gain = 300 x 7 / 3500 = 0.60 lbs