Macros to build muscle: a 75 kg man
By Jesús Narváez Tamés ·
The same profile as the calories-to-build-muscle example, split into protein (2 g/kg), fat (25%) and the carbs that remain.
3306kcal/day
150 g P · 469.9 g C · 91.8 g F
- Sex
- Male
- Age
- 25 years
- Height
- 178 cm
- Weight
- 75 kg
- Activity
- Active (6-7 days/week)
- BMR
- 1743 kcal
- Maintenance
- 3006 kcal
- Protein
- 150 g
- Carbs
- 469.9 g
- Fat
- 91.8 g
This is the same man as the calories-to-build-muscle example: 25, 178 cm, 75 kg, training six days a week and eating 10% above maintenance. Here you can see how those calories split.
On a bulk protein does not need to go past 2 g per kilo: new muscle is built by training, not by the extra shake. What grows is carbs, and those pay for the heavy sets. If your waist grows faster than your lifts, trim the surplus a little, not the protein.
How this was calculated
Mifflin-St Jeor × 1.725 (Active (6-7 days/week)). Goal “Bulk (gain muscle)”: +10 %. Protein at 2 g/kg and fat at 25% of calories; carbs fill the rest.
Nearby values
The same calculation changing only the weight. The highlighted row is this example.
| Weight | Result | |
|---|---|---|
| 65 kg | 3117 kcal/day | 130 g P · 454.4 g C · 86.6 g F |
| 70 kg | 3212 kcal/day | 140 g P · 462.2 g C · 89.2 g F |
| 75 kg | 3306 kcal/day | 150 g P · 469.9 g C · 91.8 g F |
| 80 kg | 3401 kcal/day | 160 g P · 477.7 g C · 94.5 g F |
| 85 kg | 3496 kcal/day | 170 g P · 485.5 g C · 97.1 g F |
Adjust it to your numbers
The calculator starts from this example. If you change a field, that value is saved only on this device.
1.6-2.2 hypertrophy; 2.0-2.4 cut
20-35% recommended
Calorie split
- Protein18 %150 g · 600 kcal
- Carbs57 %469.9 g · 1880 kcal
- Fat25 %91.8 g · 827 kcal
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Frequently asked questions
How should I split macros to build muscle?+
At 3306 kcal, this example splits into 150 g protein, 469.9 g carbs and 91.8 g fat. Protein is set by body weight, fat at 25%, and the rest, which is most of it, goes to carbs.
Do I need more protein on a bulk than on a cut?+
At 3306 kcal, this example splits into 150 g protein, 469.9 g carbs and 91.8 g fat. No. In a surplus there is spare energy and 1.6 to 2 g per kilo is enough. High protein matters more in a deficit.
Worked examples
A specific profile, with the number already done. Open it if it looks like you, then adjust.