Macro Calculator for Muscle Gain
Get your daily protein, carbs and fat to build muscle. Set your details and your macro split updates instantly.
Protein, carbs and fat for muscle
Protein builds and repairs muscle, carbs fuel your training, and fat supports your hormones. For muscle gain, protein leads: the calculator sets it from your bodyweight, then divides the remaining calories between carbs and fat.
How it is calculated
We estimate your maintenance calories with the Mifflin-St Jeor formula, add a muscle-gain surplus, then set protein at about 2 grams per kg, fat at 25 percent of calories, and carbs from what is left.
Macro calculator FAQ
Lead with protein at roughly 1.6 to 2.2 g/kg, keep fat around 25 percent of calories, and fill the rest with carbs to fuel training.
Around 2 grams per kilogram of bodyweight for muscle gain. See your exact number by entering your weight above.
No. Consistency beats perfection. Get close most days and you will make progress. Scoop makes hitting them easy by logging your food for you.
Hit your macros without the math.
3 days free. Cancel anytime.
