Enter Your Details
Example Data Table
| Profile | Inputs | Typical Output |
|---|---|---|
| Beginner | Male, 24, 180 cm, 78 kg, Moderate, 4 days, Lean bulk | ~2900 kcal, P 160g, slow weekly gain |
| Intermediate | Female, 29, 165 cm, 62 kg, Light, 3 days, Lean bulk | ~2200 kcal, P 120g, steady monthly progress |
| Recomp | Male, 35, 175 cm, 92 kg, Very active, 5 days, Recomp | Near maintenance, higher protein, slower scale change |
Formula Used
- BMR: Mifflin-St Jeor. Male: 10·kg + 6.25·cm − 5·age + 5. Female: 10·kg + 6.25·cm − 5·age − 161.
- TDEE: TDEE = BMR × activity factor (sedentary to athlete).
- Surplus: Daily surplus is estimated from target weekly gain using 7700 kcal ≈ 1 kg mass change.
- Macros: Protein is set by goal and body composition. Fat uses a bodyweight baseline, carbs fill remaining calories.
- Projection: Expected muscle gain uses experience-based fraction, then adjusts for sleep, protein, and training frequency.
How to Use This Calculator
- Choose your units, then enter height, weight, age, and sex.
- Select activity and experience for realistic energy needs.
- Pick a goal style to set pacing and surplus logic.
- Use auto for guidance, or custom for full control.
- Set weeks and sleep, then press calculate.
- Review calories, macros, and checkpoints for consistency.
- Recalculate every 2–4 weeks using fresh measurements.
FAQs
1) How accurate are the projections?
They are estimates based on common physiology models. Training quality, genetics, stress, and measurement error can shift outcomes. Use results as a planning baseline, then adjust from weekly weigh-ins and gym performance.
2) Should I always choose an aggressive bulk?
Not always. Higher surpluses can speed scale gains, but fat gain risk rises. Many people progress well with a lean bulk, especially if they want better body composition and easier long-term adherence.
3) What if my weight is not increasing?
If weight stalls for two weeks, increase calories by 100–150 kcal/day and reassess. Also check sleep, step count changes, and whether food tracking is consistent. Small changes are usually enough.
4) Can I gain muscle while losing fat?
Yes, especially for beginners, people returning after a break, or those with higher body fat. Choose recomp, train progressively, keep protein high, and be patient with slower scale changes.
5) Why does the calculator ask for activity level?
Activity level changes your maintenance calories. Two people with the same weight can need very different calories based on job activity, steps, and sports. Getting TDEE closer improves your surplus accuracy.
6) How much protein do I really need?
Most lifters do well around 1.6–2.2 g/kg bodyweight daily. Recomp phases often benefit from the higher end. If body fat is high, using lean mass can be more practical.
7) What training setup works best for muscle gain?
Progressive overload with enough weekly hard sets matters most. Aim for 3–5 sessions weekly, prioritize compound lifts, track reps and loads, and add volume slowly. Recovery and consistency beat perfect routines.
8) When should I update my plan?
Update every 2–4 weeks or after major lifestyle changes. If strength stalls, sleep drops, or weight gain is too fast, adjust calories and volume. Frequent small corrections prevent long detours.