How to Calculate Your Macros for Muscle Gain
Published Apr 13, 2026 · 6 min read
Building muscle requires a calorie surplus and the right macro split. Here's how to set up your nutrition for lean muscle gains.
Step 1: Set Your Calories
Calculate your TDEE, then add 300-500 calories for a lean bulk. This is enough to build muscle without excessive fat gain.
Step 2: Set Your Macros
| Macro | Target | Calories/gram |
|---|---|---|
| Protein | 0.8-1.0g per lb bodyweight | 4 cal/g |
| Fat | 0.3-0.4g per lb bodyweight | 9 cal/g |
| Carbs | Remaining calories | 4 cal/g |
Example: 180 lb Male
TDEE: 2,700. Bulking calories: 3,100. Protein: 180g (720 cal). Fat: 65g (585 cal). Carbs: (3,100 - 720 - 585) Γ· 4 = 449g.
Key Principles
- Protein is the most important macro β hit your target daily
- Spread protein across 4-5 meals (30-40g per meal)
- Eat carbs around workouts for performance
- Don't fear fat β it's essential for hormones
Try it: Use our Macro Calculator to get personalized macro targets based on your goals.