Home
Back
Muscle Gain Formula:
| From: | To: |
The Workout Calculator To Gain Muscle helps determine optimal calorie and protein intake for muscle growth. It calculates daily calorie needs based on your TDEE (Total Daily Energy Expenditure) plus a surplus, and protein requirements based on body weight.
The calculator uses the following formulas:
Where:
Explanation: The calculator provides a 300-calorie surplus to support muscle growth while maintaining the optimal protein intake of 2.2g per kg of body weight for muscle synthesis and recovery.
Details: Adequate calorie surplus and protein intake are essential for muscle hypertrophy. The 300-calorie surplus provides energy for workouts and muscle growth, while sufficient protein supports muscle repair and synthesis.
Tips: Enter your TDEE in kcal and body weight in kg. Ensure you have an accurate TDEE calculation for best results. All values must be valid positive numbers.
Q1: Why a 300-calorie surplus?
A: A 300-calorie surplus provides enough energy for muscle growth while minimizing fat gain. Larger surpluses may lead to excessive fat accumulation.
Q2: Why 2.2g protein per kg?
A: Research shows that 1.6-2.2g of protein per kg of body weight is optimal for muscle growth, with the upper end being beneficial during calorie surplus.
Q3: Should I adjust these values over time?
A: Yes, as you gain muscle mass, your TDEE and protein needs will increase. Recalculate every 4-6 weeks or after significant weight changes.
Q4: Are there other nutrients to consider?
A: While calories and protein are crucial, don't neglect carbohydrates for energy and healthy fats for hormone production and overall health.
Q5: How should I distribute protein throughout the day?
A: Aim for 4-6 protein-rich meals spaced throughout the day, with 20-40g of protein per meal to optimize muscle protein synthesis.