Muscle Gain Calories Calculator

If you’re looking to build muscle, one of the essential factors to consider is your daily calorie intake. To effectively gain muscle mass, you need to ensure that you are consuming the right amount of calories. This Muscle Gain Calories Calculator is a handy tool to help you determine the daily caloric intake required for muscle gain. In this article, we will discuss how this calculator works, how to use it, provide an example, and address frequently asked questions related to muscle gain and calorie intake.


The calculator uses two main formulas:

  1. BMR (Basal Metabolic Rate): To calculate BMR, the Mifflin-St Jeor Equation is used. The formula varies for males and females:
    • For males: 88.362 + (13.397 * weight in kg) + (4.799 * height in cm) – (5.677 * age in years)
    • For females: 447.593 + (9.247 * weight in kg) + (3.098 * height in cm) – (4.330 * age in years)
  2. TDEE (Total Daily Energy Expenditure): TDEE is calculated based on your activity level. The calculator multiplies your BMR by a factor that corresponds to your activity level:
    • Sedentary: BMR * 1.2
    • Lightly Active: BMR * 1.375
    • Moderately Active: BMR * 1.55
    • Very Active: BMR * 1.725
    • Super Active: BMR * 1.9

To gain muscle, you need to consume more calories than your TDEE. This calculator adds 500 calories to your TDEE to provide an estimate of the daily calories required for muscle gain.

How to Use

Using the Muscle Gain Calories Calculator is straightforward:

  1. Enter your weight in kilograms.
  2. Input your height in centimeters.
  3. Specify your age.
  4. Select your gender (male or female).
  5. Choose your activity level.
  6. Click the “Calculate” button.

The calculator will display the estimated daily calories needed for muscle gain.


Let’s say you are a 30-year-old male who weighs 75 kg, stands 180 cm tall, and engages in moderate physical activity (Moderately Active). Your BMR is calculated as follows:

BMR = 88.362 + (13.397 * 75) + (4.799 * 180) – (5.677 * 30) = 1913.53 calories per day

Your TDEE, for a moderately active lifestyle, is:

TDEE = BMR * 1.55 = 1913.53 * 1.55 = 2965.39 calories per day

To gain muscle, you should consume:

Calories for Muscle Gain = TDEE + 500 = 2965.39 + 500 = 3465.39 calories per day


  1. Is this calculator suitable for everyone?
    • This calculator provides estimates and is generally suitable for adults. It’s important to consult with a healthcare professional or nutritionist for personalized advice.
  2. Can I use this calculator for weight loss goals?
    • No, this calculator is designed to estimate calorie intake for muscle gain. For weight loss, you would typically aim for a calorie deficit.
  3. How often should I recalculate my daily calorie intake for muscle gain?
    • It’s a good practice to reassess your calorie needs every few weeks as your body and activity levels may change.
  4. Are there any risks associated with consuming extra calories for muscle gain?
    • Consuming excessive calories can lead to fat gain along with muscle gain. It’s important to monitor your progress and make adjustments as needed.
  5. What if I’m unsure of my activity level?
    • It’s best to choose the activity level that most closely matches your daily routine. Adjustments can be made later if necessary.
  6. Can I use this calculator while following a specific diet plan?
    • Yes, you can use this calculator in conjunction with your diet plan to ensure you are meeting your calorie requirements for muscle gain.


The Muscle Gain Calories Calculator is a valuable tool for individuals looking to build muscle effectively. By understanding your calorie requirements, you can tailor your diet to support your muscle gain goals. Remember that this calculator provides estimates, and individual results may vary. It’s always a good idea to consult with a healthcare professional or nutritionist for personalized guidance on your fitness journey.

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