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Macros for Muscle Gain: A Worked Starting Example
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For muscle gain, set an appropriate energy intake, choose a protein amount and allocate fat and carbohydrate around training and food preferences. There is no single ideal macro percentage for every lifter.
A practical example
| Check | How to apply it |
|---|---|
| Protein | 70 × 1.6 = 112 g |
| Fat scenario | 2,400 × 0.30 ÷ 9 = 80 g |
| Carbohydrate remainder | (2,400 − 448 − 720) ÷ 4 = 308 g |
Calculate grams before percentages
Using 70 kg and an illustrative protein factor of 1.6 g/kg gives 112 g protein, or 448 kcal. At 2,400 kcal with 30% from fat, fat contributes 720 kcal, about 80 g. The remaining 1,232 kcal provides 308 g carbohydrate.
These are transparent calculations, not evidence that 2,400 kcal is your personal surplus.
Use performance and a weight trend to adjust
A plan that makes training worse or produces a faster weight increase than intended needs review. Keep a repeatable training record and consistent food log. Change a small number of variables so you can understand the result instead of chasing exact percentages every day.
