Calculate your daily calories and macro targets for building lean muscle. Get a structured caloric surplus designed to maximize muscle growth while minimizing excess fat gain.
Building muscle requires a caloric surplus: eating more calories than you burn. This calculator estimates your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation, then adds a moderate surplus of approximately 550 calories per day. This targets a weight gain rate of about 0.5 kg (1 lb) per week, which research suggests is close to the upper limit of lean tissue gain for most natural trainees when combined with a progressive resistance training program.
Protein is set at 1.8 grams per kilogram of body weight, which is within the evidence-based range for maximizing muscle protein synthesis (1.6-2.2 g/kg). Fat provides 25% of total calories for hormone support, and the remaining calories come from carbohydrates, which fuel training performance and support recovery.
Most coaches recommend bulking phases of 3-6 months, followed by a maintenance phase or mini-cut. This allows enough time to accumulate meaningful muscle tissue without gaining excessive body fat. If your body fat reaches a level where you are uncomfortable or exceeds roughly 20% for men or 30% for women, it may be time to transition to a cutting phase.
Ready to cut? Use the weight loss macro calculator for a structured deficit with high protein to preserve muscle. Want to maintain your current physique? Try the maintenance macro calculator to find your sustaining calorie level.
Cora automatically tracks your metrics from Apple Watch, Whoop, Garmin, and more — so you can see trends and get personalized coaching.
does anyone else find their strength peaks at 15% body fat
does anyone else find their strength peaks at 15% body fat
does anyone else find their strength peaks at 15% body fat
Latest Post: Nandrolone Phenylpropionate vs Decanoate (DECA) Benefits Our newest member: Josh Sutton Recent Posts Unread Posts
