Calculate your TDEE and calorie surplus for building muscle. Get protein, carb, and fat targets optimized for lean muscle growth.
Building muscle requires eating more calories than you burn. A surplus of 10–20% above your TDEE provides the energy for muscle protein synthesis without excessive fat gain. Combined with resistance training and adequate protein (1.6–2.2g per kg), this creates the ideal environment for muscle growth.
Your Stats
Gender
If provided, uses the more accurate Katch-McArdle formula
Your ideal TDEE for muscle gain depends on your age, gender, weight, height, and activity level. Use the calculator above with your personal stats to get an accurate number. As a rough guide, most adults have a TDEE between 1,800 and 3,000 calories/day.
Start by calculating your TDEE, then adjust based on your goal. For a deficit, eat 15–25% below TDEE. For a surplus, eat 10–20% above. Track your weight for 2–3 weeks and adjust if needed — the calculator gives you a starting point.
Aim for 1.6–2.2g of protein per kg of body weight. For a 75kg person, that's 120–165g/day. Spread it across 3–4 meals for optimal absorption.
Beginners can gain 0.5–1kg of muscle per month with proper training and nutrition. After 1–2 years of training, gains slow to 0.25–0.5kg/month. Consistency matters more than perfection.