Building muscle requires more than just lifting weights. Proper macronutrient balance — protein, carbohydrates, and fats — is essential for muscle growth, recovery, and performance.
Protein provides the building blocks (amino acids) needed to repair and grow muscle tissue. For muscle gain, most people benefit from 1.8–2.2 grams of protein per kilogram of body weight.
Dietary fats support hormone production, including testosterone. They should make up around 20–30% of total calorie intake for optimal health and performance.
When selecting a muscle gain goal, the calculator applies a controlled calorie surplus and distributes macros to prioritize muscle growth while limiting excess fat gain.