Muscle Gain Calculator
Calculate your calorie surplus and protein target for lean muscle gain. Based on TDEE, experience level, and evidence-based rate-of-gain research. Free.
All calculations run instantly in your browser. No data is sent to any server.
Disclaimer: Results are for informational purposes only and do not constitute medical advice, diagnosis, or treatment. Consult a qualified healthcare professional for personal guidance.
Realistic Muscle Gain Rates
| Experience | Men (kg/month) | Women (kg/month) |
|---|---|---|
| Beginner (<1 yr) | 0.75–1.0 | 0.35–0.5 |
| Intermediate (1–3 yr) | 0.25–0.5 | 0.12–0.25 |
| Advanced (3+ yr) | 0.1–0.2 | 0.05–0.1 |
Protein for Muscle Synthesis
The meta-analysis by Morton et al. (2018, British Journal of Sports Medicine) — the most comprehensive analysis of resistance training and protein — found that 1.62 g/kg/day maximises muscle protein synthesis rates, with no benefit observed beyond 2.2 g/kg/day. During a caloric surplus, protein targets can be at the lower end of this range; during a cut, higher protein (up to 2.2–2.4 g/kg) helps preserve lean mass.
FAQs
How much muscle per month?
Beginners: 0.75–1.0 kg/month (men), 0.35–0.5 kg/month (women). Declines with experience. Advanced lifters: 0.1–0.2 kg/month (men).
How many extra calories for muscle?
200–350 kcal/day above TDEE for lean bulk. Larger surpluses increase fat without proportionally increasing muscle (Barakat et al., 2020).