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Nutrition Chart
Recommended daily calorie and protein ranges for muscle growth, mapped with macro split.
Nutrition Tips
- Protein: Aim for 1.6–2.2 g/kg bodyweight daily. Spread across 3–4 meals for optimal muscle protein synthesis.
- Carbohydrates: Your primary training fuel. Prioritise complex carbs (oats, rice, potatoes) and time them around workouts.
- Fats: Don't drop below 0.5 g/kg. Healthy fats (avocado, nuts, olive oil) support hormone production including testosterone.
- Calorie surplus for muscle gain: A modest +200–300 kcal/day minimises fat gain while supporting growth.
- Hydration: Drink 2–3 litres of water daily. Even mild dehydration reduces strength and performance.
- Whole foods first: 80% of your diet from minimally processed sources. Supplements fill gaps — they don't replace fundamentals.
- Pre-workout meal: Eat 1–2 hours before training — carbs + protein (e.g. rice and chicken, or oats and milk).
- Post-workout: Protein + carbs within 1–2 hours aids recovery. The window is flexible — total daily intake matters most.