This calculator is for building muscle and gaining lean mass. See exactly how big a surplus you need to grow at your target rate — plus a 6-month projection of where you'll be if you stay consistent.
Enter your numbers to see your daily calorie target and a 6-month gain projection.
The math says it's doable. These programs are how you actually hit the target every day.
Daily workouts, meal framework built around your surplus target, and accountability that holds.
Direct guidance from certified trainers. Custom programming built around your numbers and schedule.
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Three steps from your numbers to your daily calorie target.
Mifflin-St Jeor BMR times your activity factor. That's how many calories your body burns in an average day.
To gain ~1 lb/week, you need a 500 cal/day surplus. Your body uses the extra energy for muscle repair and growth.
Your daily intake target = TDEE + daily surplus. Hit it consistently with quality food and the chart above is your future.