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Muscle Gain Calorie Calculator

Muscle building calorie calculator from your TDEE: get a daily target with a lean 200-400 kcal surplus, plus protein and macro targets for clean bulking.

Free online · Instant results

TDEE = BMR × activity factor. BMR via Mifflin-St Jeor: 10W + 6.25H − 5A + 5 (male) / −161 (female). 500 kcal/day deficit ≈ 0.5 kg fat loss per week.

Age

Height (cm)

Weight (kg)

Activity level

Goal

Your daily target

2,455 kcal

BMR1,568 kcal

TDEE2,155 kcal

Cut (−500)1,655 kcal

Bulk (+300)2,455 kcal

Macro split for your goal (P/C/F 25/50/25%)

Protein 153g153g (29.0%)Carbs 307g307g (58.1%)Fat 68g68g (12.9%)

Step-by-step

1BMR (Mifflin-St Jeor, male): 10×65 + 6.25×170 − 5×30 + 5 = 1,568 kcal
2TDEE = BMR × activity 1.375 = 1,568 × 1.375 = 2,155 kcal
3Goal (Bulk (+300 kcal)): 2,155 + 300 = 2,455 kcal
4Macros: protein 614/4=153g, carbs 1,228/4=307g, fat 614/9=68g

Activity factor reference

Level	Factor	Your TDEE
Sedentary (little exercise)	1.2	1,881 kcal
Light (1-3 d/wk)	1.375	2,155 kcal
Moderate (3-5 d/wk)	1.55	2,430 kcal
Very active (6-7 d/wk)	1.725	2,704 kcal
Athlete / physical job	1.9	2,978 kcal

💡 Do not eat below your BMR for extended periods — metabolism adapts downward. Recalculate every 5 kg of weight change. ±500 kcal suits most; aggressive deficits cost muscle.

Frequently Asked Questions

How many calories above TDEE to build muscle?▼

A surplus of 200-400 kcal per day with regular strength training. Larger surpluses mainly add fat — lean bulking means small surplus plus high protein.

How much protein do I need to gain muscle?▼

About 1.6-2.2 g of protein per kg of body weight daily, spread across 3-4 meals with 25-40 g each.

How do I use the TDEE Calculator?▼

Open the page and fill in the input fields — results update automatically. Total daily energy expenditure by activity level.

Are the results accurate?▼

Results follow published international standards (WHO, ACE, IOM) and are for reference only.

Can this replace medical advice?▼

No. Always consult a qualified healthcare professional for health decisions.

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This is a dedicated variant of the TDEE Calculator, pre-configured for this scenario with tailored FAQs.