Protein · Carbs · Fat

Macro Calculator for Muscle Gain

Free macro calculator for muscle gain — get your personalised protein, carbs and fat targets instantly.

No signup required Muscle growth optimised Instant results

Get yours from the TDEE Calculator

Your daily macro targets
Protein
—
grams
 
Carbs
—
grams
 
Fat
—
grams
 
P
C
F
Protein Carbs Fat
Per-meal breakdown
Protein
—g
Carbs
—g
Fat
—g
Results are estimates for informational purposes only. Not medical advice. Consult a healthcare professional for personalised guidance. Always hit your protein target first (minimum 1.6–2.2g per kg bodyweight) before adjusting carbs and fats.

How to Calculate Macros for Muscle Gain

To calculate macros for muscle gain follow these four steps:

  1. Find your TDEE using the TDEE Calculator — this is your maintenance calorie baseline
  2. Add 250–500 kcal surplus for your muscle gain calorie target
  3. Set protein at 2g per kg of bodyweight (convert grams to calories by multiplying by 4)
  4. Split remaining calories — roughly 60% carbs and 40% fat

The macro calculator above automates all four steps. To manually calculate macros for muscle gain for an 80kg person with a 3,000 kcal target:

Example — 80kg person, 3,000 kcal muscle gain target Protein: 80 × 2 = 160g = 640 kcal
Remaining: 3,000 − 640 = 2,360 kcal
Carbs (60% of remaining): 1,416 kcal ÷ 4 = 354g carbs
Fat (40% of remaining): 944 kcal ÷ 9 = 105g fat

The Best Macro Split for Muscle Gain

30% protein, 45–50% carbs and 20–25% fat is a well-supported starting point when you calculate macros for muscle gain. Carbs fuel training and recovery. Protein builds muscle. Fat supports hormone production including testosterone which is critical for muscle growth.

For body recomposition — building muscle and losing fat simultaneously — use the macro calculator for body recomposition with maintenance calories and very high protein.

Related Calculators

TDEE Calculator
Find your maintenance TDEE — add your surplus to get your muscle gain calorie target.
Macro Calculator
The full macro calculator with all diet and goal presets.
Macro Calculator for Bulking
Bulking-specific macro split with muscle gain calorie targets.
Body Recomposition Calculator
Build muscle and lose fat simultaneously with the right high-protein maintenance split.

Frequently Asked Questions

How much protein do I need to build muscle?+
Research shows 1.6–2.2g of protein per kg of bodyweight per day is optimal for muscle growth. When you calculate macros for muscle gain, always set protein first before allocating carbs and fats. For a 75kg person this means 120–165g protein per day spread across 3–5 meals.
Do I need a calorie surplus to build muscle?+
A small surplus of 250–500 kcal above TDEE maximises muscle gain. Beginners can build muscle at maintenance due to newbie gains. Advanced lifters need a surplus for meaningful progress. This macro calculator for muscle gain works for both maintenance and surplus muscle building.
What is the best macro ratio for muscle gain?+
30% protein, 45–50% carbs and 20–25% fat is a well-supported starting point when you calculate macros for muscle gain. Carbs fuel training and recovery. Protein builds muscle. Fat supports hormone production including testosterone which is critical for muscle growth.
How fast can I realistically build muscle?+
Natural muscle gain rates are 0.5–1kg per month for beginners, 0.25–0.5kg for intermediates and 0.1–0.25kg for advanced lifters under optimal conditions. Total scale weight gain during a bulk will be higher as it includes fat and water alongside muscle.
Should I eat differently on training days vs rest days for muscle gain?+
You can eat the same calories every day which is simpler. Alternatively eat slightly more carbs on training days and less on rest days. Total weekly calories and macros matter more than day-to-day variation for most people.