Calculator Guide
How to set your macros for building muscle
Building muscle requires a calorie surplus and enough protein — but 'more is better' isn't the right mindset for either one.
- Use a modest surplus — a large calorie surplus doesn't build muscle faster, it mostly adds fat faster. A moderate surplus of roughly 10–15% above TDEE is a reasonable starting point.
- Protein: 1.6–2.2 g/kg — this range supports maximal muscle protein synthesis; going higher generally doesn't add extra benefit[1]
- Don't skimp on carbs — adequate carbohydrate intake keeps glycogen stores full, which directly supports training performance and recovery[2]
- Keep fat in the normal range — 20–35% of calories supports hormone production, which matters for muscle building[3]
- Track your rate of gain — if the scale is climbing quickly, the surplus is probably larger than it needs to be
Selecting "Build muscle" in our calculator applies a modest surplus and a higher protein target automatically.
Keep reading: Full macro calculator · Protein for muscle growth · What is glycogen?