1. What Is This Muscle Gain Calculator?

This calculator helps determine your optimal calorie and protein intake for muscle gain based on your Total Daily Energy Expenditure (TDEE) and body weight.

2. How The Calculation Works

The calculator uses these formulas:

Where:

• \( TDEE \) — Your total daily energy expenditure in kcal
• \( weight \) — Your body weight in kilograms
• 300 — The recommended calorie surplus for lean muscle gain
• 1.6 — The optimal protein multiplier (g per kg of body weight)

Explanation: A moderate calorie surplus ensures muscle growth without excessive fat gain, while adequate protein supports muscle protein synthesis.

3. Importance of Proper Nutrition For Muscle Gain

Details: Proper nutrition is essential for muscle hypertrophy. A calorie surplus provides energy for growth, while sufficient protein provides building blocks for muscle tissue.

4. Using The Calculator

Tips: Enter your accurate TDEE (use a TDEE calculator if unknown) and current weight in kg. For best results, combine this nutrition plan with a progressive resistance training program.

5. Frequently Asked Questions (FAQ)

Q1: Why only 300 kcal surplus?
A: This moderate surplus promotes lean muscle growth while minimizing fat gain. Larger surpluses often lead to disproportionate fat accumulation.

Q2: Is 1.6g/kg enough protein?
A: Research shows 1.6-2.2g/kg is optimal for muscle growth. Higher amounts don't provide additional benefits for most people.

Q3: Should I adjust as I gain weight?
A: Yes, recalculate your protein needs every 2-4 weeks as your weight changes, and adjust calories if weight gain stalls.

Q4: What about carbs and fats?
A: After meeting protein needs, distribute remaining calories between carbs (important for training energy) and fats (for hormone production).

Q5: How fast should I expect to gain muscle?
A: Beginners may gain 1-1.5% body weight monthly as muscle; advanced trainees gain slower. More than this is likely fat.