How to Set Your Macros for Building Muscle

Start With Your Energy Needs

The Mifflin-St Jeor equation estimates resting energy: 10 × weight in kg + 6.25 × height in cm − 5 × age, then + 5 for men or − 161 for women.

Multiply that by an activity factor to estimate your total daily energy expenditure (TDEE). Treat the result as a starting point and adjust it from your weight trend.

Set Protein First

A widely cited meta-analysis found that gains in muscle from resistance training levelled off at about 1.6 g of protein per kg of body weight per day, with some people benefiting from more.

Split protein across three or four meals.

Then Fat and Carbs

Keep fat at a moderate share of calories for health and food enjoyment. Fill the rest with carbohydrate, which fuels hard training.

To gain muscle, eat a small surplus over TDEE. To lose fat while keeping muscle, eat a modest deficit and keep protein high.

Check and Adjust

Weigh yourself several times a week and watch the trend over two to three weeks. If it moves faster or slower than you planned, change calories in small steps.