1. What is Weight Gain Macro Calculation?

The Weight Gain Macro Calculator helps determine the optimal protein, fat, and carbohydrate intake needed to support healthy weight gain by providing a 300 kcal surplus above your TDEE (Total Daily Energy Expenditure).

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• \( weight \) — Body weight in kilograms
• \( TDEE \) — Total Daily Energy Expenditure in kcal/day
• Protein — 1.6g per kg of body weight
• Fat — 30% of total calories (divided by 9 kcal/g)
• Carbs — Remaining calories after protein and fat

Explanation: The formula provides a balanced macronutrient distribution optimized for muscle gain while minimizing fat accumulation.

3. Importance of Proper Macros for Weight Gain

Details: Proper macronutrient distribution ensures you gain weight primarily as muscle rather than fat, supports workout recovery, and provides adequate energy for training.

4. Using the Calculator

Tips: Enter your current weight in kg and your calculated TDEE. For best results, track your progress and adjust calories as needed based on weight changes.

5. Frequently Asked Questions (FAQ)

Q1: Why 1.6g protein per kg?
A: Research shows this is the optimal amount for muscle protein synthesis during a caloric surplus.

Q2: Should I adjust these macros over time?
A: Yes, recalculate whenever your weight changes by ±5kg or your activity level changes significantly.

Q3: What if I'm not gaining weight?
A: Increase your calorie surplus by 100-200 kcal and monitor for 2-3 weeks before adjusting again.

Q4: Are these macros suitable for everyone?
A: They work well for most people, but athletes or those with specific dietary needs may require adjustments.

Q5: How should I distribute these macros throughout the day?
A: Spread protein evenly across meals (3-6 meals/day), with carbs focused around workouts for best results.