Calculate your TDEE as an ectomorph. Get calorie surplus targets and macro splits for gaining weight and building muscle.
Ectomorphs (naturally lean, narrow frame, fast metabolism) often struggle to gain weight. If this describes you, your actual calorie needs may be 10–20% higher than the calculated TDEE due to higher NEAT (non-exercise activity thermogenesis). Start with the calculated surplus and increase if you're not gaining.
Your Stats
Gender
If provided, uses the more accurate Katch-McArdle formula
Calorie needs for ectomorphs vary based on age, weight, height, and activity level. The calculator above gives you a personalized TDEE. As a general range, most ectomorphs need between 1,600 and 3,200 calories/day for maintenance.
The Mifflin-St Jeor equation used here is the most validated BMR formula for adults. For ectomorphs, the estimate is a solid starting point — track your weight for 2–3 weeks and adjust up or down based on real results.
You're likely not eating as much as you think. Track your calories for a week — most 'hardgainers' are simply not eating enough. Ectomorphs may also have higher NEAT (unconscious movement) that burns extra calories. Aim for 500+ calories above your calculated TDEE and eat calorie-dense foods.