Muscle Gain Calculator (LBM-Based)

This advanced muscle gain calculator estimates your optimal calorie surplus and protein intake based on your lean body mass (LBM), body fat percentage, and activity level. Perfect for anyone serious about bulking, gaining muscle mass, and achieving fitness goals without unnecessary fat gain.

Your Body Stats

Age

Gender Male Female

Weight (kg)

Height (cm)

Body Fat %

Activity Level Sedentary Lightly Active Moderately Active Very Active Extra Active

Goal Speed Slow & Lean Moderate Muscle Gain Aggressive Bulk

Your Muscle Gain Plan

Daily Calories

-- kcal

Protein Target

-- g

Training & Nutrition Tips

Understanding the Science

This calculator uses your lean body mass to determine an optimal calorie surplus for muscle growth while minimizing fat gain. By basing protein needs on LBM instead of total weight, you ensure you're fueling muscle tissue specifically, not excess fat stores.

Proven Muscle-Building Tips

• Progressive overload in the gym – aim to lift more over time
• Sleep at least 7-8 hours for optimal recovery
• Prioritize compound lifts like squats, deadlifts, and bench press
• Eat whole, nutrient-dense foods to fuel workouts
• Track progress and adjust calories as you gain weight

Disclaimer

This tool provides general guidelines. Always consult a certified nutritionist or trainer before starting a new fitness program.