Macros for Muscle Gain

To build muscle, your body needs enough calories, protein, carbs, and fats to support training and recovery.

Muscle Gain Macro Guidelines

Typical muscle gain macro setup:

• Calories: Slight surplus
• Protein: High
• Carbs: High
• Fat: Moderate

Calories for Muscle Gain

You need a calorie surplus to build muscle. Usually 200–300 calories above maintenance is enough.

Protein for Muscle Growth

Protein provides the building blocks for muscle. Most people should aim for 0.8–1.0g protein per lb body weight.

Carbs for Training

Carbs are very important for muscle gain because they fuel training performance and recovery.

👉 Use the Macro Calculator to calculate your muscle gain macros.