Muscle Gain Calculator
Building muscle needs a calculated surplus, not a random one. Enter your current weight, target weight after gaining muscle, and your timeframe to get the right daily calorie surplus.
Your Result
Add this surplus to your daily maintenance calories, which you can calculate with the daily calorie calculator.
This calculator gives general estimates for informational purposes only and does not replace advice from a doctor or sports nutritionist.
Weight gain vs. muscle gain: what's the difference?
Weight gain is a general goal that may include both fat and muscle, while muscle gain is a more specific goal aimed at increasing lean mass with as little fat as possible. The key difference is the size of the calorie surplus and consistent resistance training.
For muscle gain, a smaller surplus (250-400 kcal/day) is preferred over general weight gain, combined with high protein intake (1.8-2.2g/kg) and a progressive weightlifting program.
Tips for effective muscle building
- Keep a moderate surplus (250-400 kcal) — a large surplus adds more fat than muscle.
- Eat 1.8-2.2g of protein per kg of body weight, spread across 3-4 meals a day.
- Focus on compound resistance exercises (squats, deadlifts, bench press) and increase weight progressively.
- Get 7-9 hours of sleep a night — muscle is built during recovery, not just during training.