⭐ 0
🔍
Text Image PDF & Docs Audio Music Electronics Time Utilities Validators Esoteric Games

Macros for Muscle Gain: Daily Grams Calculator

Calculate your daily protein, carbs and fat in grams from your calorie needs, goal and diet style — Mifflin-St Jeor based, right in your browser.

Formula-based estimates are a starting point, not medical advice. Adjust to your real progress and consult a professional for medical conditions.

Processing... 0%
Reading your data
Calculating calorie budget
Splitting macros into grams

Result

This page opens the macro calculator preset for building muscle: a moderate +300 kcal daily surplus combined with the high-protein split — 40% of calories from protein, 30% from carbs and 30% from fat.

A lean-bulk surplus of about 300 kcal supports steady muscle growth while keeping fat gain in check, and the generous protein share supplies the raw material for new tissue.

Enter your body data to get exact daily grams, then check the per-meal rows: spreading protein evenly across 3–4 meals is one of the best-supported habits for muscle protein synthesis. The site's calorie calculator can show the underlying BMR and TDEE numbers.

🛡️
Executed in Browser

Your files and inputs never leave this device. Processing runs completely offline. 100% Secure.

Accepted Formats & Rules

  • Daily calorie budget for maintenance, weight loss (−500 kcal) or muscle gain (+300 kcal)
  • Protein, carbs and fat in grams at 4/4/9 kcal per gram
  • Per-meal breakdown for 3 or 4 meals a day

Key Benefits

✓ From body data to plate: Mifflin-St Jeor BMR, activity-based TDEE, goal-adjusted calories and macro grams in one pass.
✓ Four diet styles: balanced 30/40/30, low-carb 40/20/40, high-protein 40/30/30 and keto 25/5/70 percent of calories.
✓ Fully private: age, height and weight never leave your browser — no accounts, no tracking of your body data.

Use Cases

  • • Know your calorie target but not how to split it into grams of protein, carbs and fat?
  • • Starting keto and need the exact gram limit that keeps carbs at 5% of calories?
  • • Lean bulking and want a +300 kcal surplus portioned across 3 or 4 high-protein meals?