Macronutrient Breakdown for Building Muscle

The Macronutrient Breakdown for Building Muscle calculator computes the calories and basic nutrients required to build muscle based on age, weight, height, activity level and one's bulking calorie aggressiveness.

INSTRUCTIONS: Choose units and enter the following:

• (A) Age 
• (h) Height
• (w) Weight
• (AL) Activity Level (Moderate, High, Extreme)
• (BCA) Bulking Calorie Aggressiveness (Slow, Moderate, Aggressive)

Macronutrient Breakdown (MnB): The calculator returns the following:

• Total daily energy expenditure (TDEE) in calories
• Bulking calories needed
• Initial cutting calories
• Protein needed in grams
• Fat needed in grams
• Carbs needed in grams

The Math / Science

How much should you eat to gain muscle?

This equation will help you make your own nutrition and supplement plan to build muscle without gaining excessive amounts of fat tissue.
Your goal should always be to build muscle.  Most people think they need to lose weight; but you can have the same weight from training, building muscle, and being ripped.

Instructions

• Enter your age, height, and weight.
• Enter your Lifestyle Activity.
  • Moderate is exercising 1 to 3  times per week with little activity otherwise. 
  • High is rigorous exercise 3 to 5 times per week and modest activity otherwise.
  • Extreme is rigorous exercise 4 to 6 times per week and a labor-intensive day job.
• Enter your bulking calorie aggressiveness.  
  • Slow is where you should start.  The weight you gain will should be almost all muscle if your nutrition is right.
  • Moderate is 
  • Aggressive   If you're a rail and can't gain weight, always super skinny no matter how much you eat., this is where you should be.
    Get your nutrition right before you go higher than Slow.  The more aggressively you bulk, the more chance the weight you're putting on could be fat.

Interpreting Your Results

Total Daily Energy Expenditure (TDEE)

TDEE is how many calories you burn per day on average.  If you want to build muscle, you need to consume more than this amount.

Bulking Calories

Slowly increment from where you are now to this.  Don't just start eating 500 more calories each day than you usually do!  Maybe every few days, eat 100 more calories until you get to your target.
Don't do drastic things to your body.  Deciding to eat 500 less calories each day to lose is not helpful, just as adding 1000 calories each gain muscle is not helpful.  It's about small increments.
Don't gorge yourself.  Put yourself in a slight caloric surplus.  Start out slowly!  The more you train, go up to Moderate aggressiveness, and look for a slight shift in your weight that should be in muscle.

Cutting Calories

Unless you are obese, do not start with cutting calories.  Bulk first, especially if you're younger, because you will be able to build muscle more quickly.  Then once you are building muscle, you can switch to cutting for a few weeks, and that will expose all your hard work in a more pronounced way!

Macronutrients

The 3 main energy-containing macronutrients are proteins, fats, and carbohydrates.

Proteins

Proteins helps build and repair muscle tissue. Most bodybuilders and fitness fanatics eat a large amount of protein compared to the average person.  

Fats

You won't get fat by eating fat.  Fats are good and are important for cell structure and function.

Carbohydrates

Simple carbs and complex carbs are both important.  Simple carbs can give you a quick source of energy which can be useful before training or competing to spike your energy level.  Complex carbs will give you steady energy. 

Other Resources

•  Lean Bulking: A Complete Guide to Building Muscle Without Gaining Fat
• Mike Thurston, Body-builder motivator
• Jeremy Ether, science-backed training and nutritional videos
• Should You Cut or Bulk First If You Are Skinny Fat?

Weight Lifting and Body Building Formulas

• Brzycki: Computes the approximate one-rep maximum weight one can lift using the Brzycki formula.
• Epley 1 Rep Max Formula: Computes the one repetition max using the Epley formula, the weight lifted and the number of repetitions.
• Landers Max Weight: Computes the approximate one-rep maximum weight one can lift using the Lander's formula, weight lifted and number of repetitions.
• Lombardi One Rep Maximum: Estimates the maximum amount of force that can be generated in one maximal lift based on the reps done on a lesser weight.
• Mayhew Max Weight: Computes the approximate one repetition maximum weight one can lift using the Mayhew formula.
• O'Conner one Rep Max Weight: Computes the approximate maximum weight one can lift using the O'Conner formula.
• Wathen Max Weight: Computes the approximate maximum one repetition weight one can lift using the Wathen formula.
• DAPRE Progression for Endurance: Computes the amount of weight you should lift for a given set to build endurance based on the target weight.
• DAPRE Progression for Endurance: Set 4 New Target Weight: Computes the target weight change (if any) for set four of a DAPRE Endurance workout.
• DAPRE Progression for Strength: Computes the amount of weight you should lift for a given set to build strength based on the target weight.
• DAPRE Progression for Strength: Set 4 New Target Weight: Computes the target weight change (if any) for set four of a DAPRE Strength workout
• Macronutrient Breakdown for Building Muscle
• IPF GL Coefficient Points Calculator: Computes the points associated with a comparative weight lifted between weight lifters based on the weight of the lifter (w), the weight lifted (x), the type of life and the gender of the lifter, all corrected by the International Powerlifting Federation Good Lift (IPF GL) Coefficient formula.
• IPF Good Lift Coefficient: Computes the comparative weight coefficient between weight lifters based on the weight of the lifter (x), the type of lift and the gender of the lifter, all combined in the IPF GL Coefficient formula.
• Simple Tait One Rep Max: Computes the approximate one rep max using the Simple Tait formula adjusted for RPE.
• Wilks Coefficient: Computes the comparative weight lifted coefficient between weight lifters based on the weight of the lifter and the gender of the lifter, all combined by the Wilks Coefficient formula.
• Wilks Coefficient Applied: Computes Wilks Coefficient formula value and applies it to Good Lift weight.