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.
Processed entirely in your browser — nothing you enter here is ever uploaded.
Result
About this tool
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.
Example. A 30-year-old male, 180 cm, 80 kg, activity factor 1.2, maintain, and balanced returns 2136 kcal, 160 g protein, 214 g carbs, and 71 g fat.
Limit. Age must be 10 to 100, height 80 to 250 cm, and weight 20 to 300 kg, and the diet splits are only balanced, low-carb, high-protein, and keto.