What Should My Macros Be for Muscle Gain?

A commonly cited general range for muscle gain is roughly 1.6–2.2 grams of protein per kilogram of bodyweight, 20–30% of calories from fat, and the rest from carbohydrates, paired with a modest calorie surplus above maintenance. That’s a reasonable starting range, not a personalized prescription — individual needs vary with training experience, body composition, and goals.

Trackbie does not provide medical advice. This is general information, not a personalized recommendation — consult a healthcare professional or registered dietitian before making significant changes to your diet.

Why Protein Gets the Most Attention

Protein is the macro most directly tied to muscle repair and growth, which is why muscle-gain guidance usually leads with a protein range rather than a total calorie number. The 1.6–2.2 g/kg range reflects a general consensus across sports nutrition research, though where you land in that range depends on training intensity and experience level.

Fat and Carbs Fill In Around It

Once protein is set, fat is typically kept at a moderate 20–30% of total calories — enough to support hormone production without crowding out other macros — and carbohydrates fill the remainder, since they’re the main fuel for training volume.

A Surplus Without the Guesswork

The harder part isn’t the ratio — it’s knowing what a “modest surplus” actually looks like for you specifically, since maintenance calories vary by individual. Rather than starting from a generic calculator, Plan My Day builds your target from your last 7 days of real eating, so the starting point reflects your actual pattern rather than a population average.

Adjust Based on Results, Not the Formula

Whatever ratio you start with, the real signal is what happens over several weeks — track how your weight and strength trend, and adjust from there rather than treating any macro split as fixed. If progress stalls for an extended period or something feels off, that’s worth discussing with a professional rather than guessing at bigger changes.