Muscle Gain Calculator
Suggested calorie surplus and protein target for lean muscle gain.
years
kcal
Worth Knowing
Building muscle requires a modest calorie surplus and adequate protein, but the key word is modest — beyond roughly 250–500 extra calories a day, the surplus tends to add fat rather than accelerate muscle, since muscle can only be built so fast. Realistic rates are around 0.25–0.5 kg per month for trained lifters, faster for beginners. Protein in the 1.6–2.2 g per kg range supports the process, but progressive resistance training is the actual driver of growth.
How to Use
- Enter Gender into the first field of the Muscle Gain Calculator.
- Fill in the rest: Age, Maintenance calories (TDEE), Weight.
- Your result appears instantly as you type — there's no submit button or page reload.