The Macronutrient Breakdown for Building Muscle calculator computes the calories and basic nutrients required to build muscle based on age, weight, height, activity level and one's bulking calorie aggressiveness.
INSTRUCTIONS: Choose units and enter the following:
Macronutrient Breakdown (MnB): The calculator returns the following:
How much should you eat to gain muscle?
This equation will help you make your own nutrition and supplement plan to build muscle without gaining excessive amounts of fat tissue.
Your goal should always be to build muscle. Most people think they need to lose weight; but you can have the same weight from training, building muscle, and being ripped.
TDEE is how many calories you burn per day on average. If you want to build muscle, you need to consume more than this amount.
Slowly increment from where you are now to this. Don't just start eating 500 more calories each day than you usually do! Maybe every few days, eat 100 more calories until you get to your target.
Don't do drastic things to your body. Deciding to eat 500 less calories each day to lose is not helpful, just as adding 1000 calories each gain muscle is not helpful. It's about small increments.
Don't gorge yourself. Put yourself in a slight caloric surplus. Start out slowly! The more you train, go up to Moderate aggressiveness, and look for a slight shift in your weight that should be in muscle.
Unless you are obese, do not start with cutting calories. Bulk first, especially if you're younger, because you will be able to build muscle more quickly. Then once you are building muscle, you can switch to cutting for a few weeks, and that will expose all your hard work in a more pronounced way!
The 3 main energy-containing macronutrients are proteins, fats, and carbohydrates.
Proteins helps build and repair muscle tissue. Most bodybuilders and fitness fanatics eat a large amount of protein compared to the average person.
You won't get fat by eating fat. Fats are good and are important for cell structure and function.
Simple carbs and complex carbs are both important. Simple carbs can give you a quick source of energy which can be useful before training or competing to spike your energy level. Complex carbs will give you steady energy.