MUSCLE GAIN GUIDE
💪 Build Muscle — Evidence-Based
Calculate your calorie surplus, optimise protein intake and discover the best foods for muscle growth. Everything you need to build muscle efficiently.
Your muscle gain plan — 4 steps
Start here. Each step builds on the last.
1
Find your TDEE
Calculate how many calories you burn daily at your current activity level. This is your maintenance — eat above this to gain muscle.
→ TDEE Calculator
2
Set your calorie surplus
Add 250–500 kcal above your TDEE. A lean bulk (250 kcal surplus) minimises fat gain. Calculate your exact target calories and timeline.
→ Weight Gain Calculator
3
Optimise protein intake
Eat 1.6–2.2g of protein per kg of body weight daily. Spread it across 3–4 meals of 30–40g each for optimal muscle protein synthesis.
→ Protein Calculator
4
Track macros
Set protein, carb and fat targets for muscle building. Carbs fuel training; fat supports hormones. Calculate your complete macro breakdown.
→ Macro Calculator
Free muscle gain calculators
All the tools you need for an effective bulk.
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Weight Gain Calculator
Calorie surplus and timeline to reach your goal weight
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Protein Calculator
Your daily protein target based on weight and activity
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Macro Calculator
Protein, carbs and fat targets for muscle building
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TDEE Calculator
Daily calorie needs including training activity
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Lean Body Mass
Your fat-free mass — the foundation for protein targets
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One Rep Max Calculator
Calculate 1RM and training weights for any exercise
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BMR Calculator
Calories burned at rest — your metabolic baseline
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Body Fat Calculator
Track body composition changes during your bulk
Best foods for muscle gain
High protein, calorie-dense foods to fuel your bulk.
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Chicken Breast
165 kcal · 31g protein
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Eggs
155 kcal · 13g protein
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Salmon
208 kcal · 20g protein
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Greek Yogurt
97 kcal · 10g protein
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Cottage Cheese
98 kcal · 11g protein
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Tuna
109 kcal · 25g protein
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Brown Rice
216 kcal
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Oatmeal
71 kcal · 2.5g protein
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Almonds
579 kcal · 21g protein
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Whey Protein
371 kcal · 80g protein
Frequently asked questions
How many calories do I need to build muscle?
Eat 250–500 kcal above your TDEE (maintenance calories). A 250 kcal surplus (lean bulk) minimises fat gain while supporting muscle growth. A 500 kcal surplus builds muscle slightly faster but adds more fat. Use the Weight Gain Calculator to find your exact target.
How much protein do I need to build muscle?
1.6–2.2g of protein per kg of body weight per day is supported by the most comprehensive meta-analyses. For an 80 kg person: 128–176g protein daily. Distribute across 3–4 meals for optimal muscle protein synthesis throughout the day.
How fast can I build muscle naturally?
Beginners can gain 1–2 kg of muscle per month in the first 6–12 months. Intermediate lifters (1–3 years): 0.5–1 kg per month. Advanced (3+ years): 0.25–0.5 kg per month. Expect slower but more permanent gains over time.
Can I build muscle and lose fat at the same time?
Yes — body recomposition is possible for beginners, people returning after a break, and those with higher body fat (20%+ for men, 30%+ for women). It requires eating at maintenance calories, high protein (2.0g/kg), and consistent resistance training. Progress is slower than a dedicated bulk or cut.
What should I eat before and after training?
Pre-workout (1–2h before): 30–40g protein + complex carbs (oats, rice, potato). Post-workout (within 2h): 30–40g protein + fast carbs to replenish glycogen. Total daily protein and calories matter more than exact timing, but pre/post-workout meals optimise training performance and recovery.
Do I need protein supplements to build muscle?
No — whole food protein sources (chicken, eggs, fish, dairy, legumes) are equally effective. Protein powder (whey, casein) is a convenient supplement when whole food intake is inconvenient, but provides no advantage over food when total daily protein is matched.
How do I know if I'm gaining muscle or fat?
Track: body weight (weekly average), waist measurement, strength progress in key lifts (squat, bench, deadlift). If weight is rising 0.25–0.5 kg/week, strength is increasing, and waist is stable — you're gaining mostly muscle. If waist grows proportionally with weight — reduce surplus.
How long should I bulk before cutting?
Bulk until body fat reaches 15–18% (men) or 25–28% (women), then cut to 10–12% (men) or 20–22% (women). A typical lean bulk lasts 3–6 months, followed by a 2–3 month cut. Avoid going above 20% body fat as higher fat levels reduce insulin sensitivity and increase fat gain during a surplus.