Nutrition · In-season fuel
Daily targets
Muscle growth needs enough food, not perfect food. Put your numbers in and get a starting point for calories, protein, carbs, fat, fiber, and water.
Fill in your numbers above to see your daily targets.
Questions
Eating for growth
How many calories do I need to build muscle?+
Muscle growth generally takes a modest surplus above maintenance — roughly 15 percent more than the calories that hold your weight steady. Bigger surpluses mostly add fat, not muscle.
How much protein should I eat?+
Around 1 gram per pound of body weight per day works for most people chasing muscle growth. Spread it across your meals rather than trying to fix it all at dinner.
Are these numbers exact?+
No. They are an estimate from an equation. Two to three weeks of tracking your weight and your lifts tells you far more than any calculator, and that is what we adjust from.