Muscle Building Nutrition Calculator

Calculate your perfect nutrition plan for muscle hypertrophy

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Sports and Fitness Nutrition

Pre-Workout Nutrition Calculator

Calculate optimal pre-workout nutrient timing and amounts.

Post-Workout Nutrition Calculator

Determine ideal recovery nutrition based on workout type.

Athlete Protein Needs Calculator

Calculate protein requirements for different sports and training intensities.

Endurance Sports Nutrition Calculator

Plan nutrition for long-duration activities like marathons or cycling.

Strength Training Nutrition Calculator

Calculate macros for optimal muscle growth and strength gains.

Sports Hydration Calculator

Determine fluid needs based on exercise duration, intensity, and climate.

Carb-Loading Calculator

Plan carbohydrate intake before endurance events.

Race Day Nutrition Planner

Create hour-by-hour nutrition plan for race day.

Recovery Nutrition Calculator

Calculate optimal post-exercise nutrition timing and composition.

Muscle Building Nutrition Guide

Fundamentals
Protein
Carbohydrates
Fats
Timing

The Science of Muscle Growth

Muscle hypertrophy (growth) requires three fundamental components:

Progressive Overload

Gradually increasing the weight, frequency, or number of repetitions in your strength training routine.

Caloric Surplus

Consuming more calories than your body burns to provide energy and resources for muscle growth.

Recovery

Adequate rest, sleep, and nutrition to allow your muscles to repair and grow stronger after training.

Calculation Formulas

Basal Metabolic Rate (BMR):

The calculator uses the Mifflin-St Jeor Equation:

  • For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
  • For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

Total Daily Energy Expenditure (TDEE):

TDEE = BMR × Activity Factor

  • Sedentary: 1.2
  • Light activity: 1.375
  • Moderate activity: 1.55
  • Active: 1.725
  • Very active: 1.9

For optimal muscle growth with minimal fat gain, research suggests a caloric surplus of 10-20% above TDEE. This calculator factors in your training experience level to provide a personalized recommendation.

Protein for Muscle Building

Protein is the fundamental building block for muscle tissue and plays a crucial role in recovery and growth after resistance training.

Recommended Intake

Research suggests:

  • Beginner: 1.6-1.8g per kg of bodyweight
  • Intermediate: 1.8-2.0g per kg of bodyweight
  • Advanced: 2.0-2.2g per kg of bodyweight

Quality Protein Sources

Chicken Breast

31g protein per 100g

Lean Beef

26g protein per 100g

Eggs

6g protein per egg

Greek Yogurt

10g protein per 100g

Whey Protein

24g protein per 30g scoop

Tofu

8g protein per 100g

Salmon

25g protein per 100g

Cottage Cheese

11g protein per 100g

Protein Distribution

For optimal muscle protein synthesis, research suggests distributing protein intake across 4-5 meals throughout the day, with each meal containing 0.3-0.4g/kg of bodyweight (approximately 20-40g per meal for most individuals).

Key Benefits of Adequate Protein

  • Provides amino acids necessary for muscle repair and growth
  • Increases muscle protein synthesis rates
  • Reduces muscle protein breakdown
  • Has the highest thermic effect of all macronutrients (20-30%)
  • Increases satiety, potentially preventing excess fat gain

Carbohydrates for Muscle Growth

Carbohydrates are your body's primary energy source and play a crucial role in fueling intense workouts and supporting recovery.

Functions in Muscle Building

  • Provides glucose for high-intensity exercise
  • Replenishes muscle glycogen stores after training
  • Stimulates insulin release, which is anabolic and helps shuttle nutrients to muscles
  • Spares protein from being used as energy
  • Enhances workout performance, allowing progressive overload

Recommended Intake

For muscle building, carbohydrate needs depend on training volume and individual factors. Typical recommendations:

Moderate Training

3-5g per kg bodyweight

Intensive Training

5-7g per kg bodyweight

Very High Volume

7-10g per kg bodyweight

Quality Carbohydrate Sources

Brown Rice

Complex, moderate GI

Sweet Potatoes

Complex, low-moderate GI

Oats

Complex, low GI

Whole Grain Pasta

Complex, moderate GI

Fruits

Simple + fiber, varied GI

Quinoa

Complex + protein, low GI

Beans & Legumes

Complex + protein, low GI

White Rice

Simple, high GI

Carb Timing Strategies

  • Pre-workout: 0.5-1g/kg bodyweight of moderate-high GI carbs 1-2 hours before training
  • Post-workout: 0.5-1g/kg bodyweight of high GI carbs within 30-60 minutes after training
  • Around workouts: Focus higher carb intake around training times
  • Rest days: Slightly lower carb intake on non-training days

Fats for Muscle Building

Dietary fats play essential roles in hormone production, cell membrane integrity, and overall health during a muscle building phase.

Importance for Muscle Growth

  • Support testosterone and growth hormone production
  • Provide essential fatty acids that cannot be produced by the body
  • Aid in absorption of fat-soluble vitamins (A, D, E, K)
  • Contribute to cell membrane health and function
  • Serve as a concentrated energy source (9 calories per gram)

Recommended Intake

For most individuals focused on muscle building, fat intake should comprise about 20-30% of total calories, or approximately 0.5-1g per kg of bodyweight.

Types of Fats

Beneficial Fats (Focus on These)
  • Monounsaturated: Olive oil, avocados, nuts
  • Polyunsaturated: Fatty fish, flaxseeds, walnuts
  • Omega-3: Salmon, mackerel, sardines, flaxseeds
Limit These Fats
  • Trans fats: Processed foods, some margarines
  • Excessive saturated fats: Fatty meats, full-fat dairy
  • Refined oils: Some vegetable oils processed at high temperatures

Quality Fat Sources

Extra Virgin Olive Oil

Monounsaturated

Avocados

Monounsaturated

Fatty Fish

Omega-3

Nuts & Seeds

Mixed healthy fats

Eggs

Mixed fats + protein

Grass-fed Beef

CLA + saturated fat

Natural Nut Butters

Mono & polyunsaturated

Coconut Oil

MCTs + saturated fat

Fats and Hormones

Adequate fat intake is critical for optimizing hormonal function during muscle building:

  • Cholesterol is a precursor for testosterone production
  • Omega-3s may help reduce exercise-induced inflammation
  • Very low-fat diets (below 15% of calories) can impair hormone production
  • Balance is key — neither extremely low nor extremely high fat intake is optimal

Nutrient Timing for Muscle Growth

While total daily intake is most important, strategic timing of nutrients can help optimize muscle protein synthesis, recovery, and performance.

Daily Meal Structure

For most individuals focused on muscle building, a meal frequency of 4-6 meals per day can help:

  • Maintain consistent protein synthesis throughout the day
  • Provide steady energy for training and recovery
  • Manage hunger and improve dietary adherence
  • Distribute nutrients to support anabolism

Workout Nutrition Window

Pre-Workout (1-2 hours before)
  • Protein: 20-40g
  • Carbs: 0.5-1g/kg bodyweight
  • Low fat for faster digestion
  • Examples: Chicken & rice, protein shake with banana
Intra-Workout (During)
  • Optional but can be beneficial for long sessions (>60 min)
  • Carbs: 15-30g per hour (simple sugars)
  • BCAAs or EAAs: 5-10g (if training fasted)
  • Examples: Sports drink, BCAA beverage
Post-Workout (Within 1-2 hours)
  • Protein: 20-40g (fast-digesting preferred)
  • Carbs: 0.5-1g/kg bodyweight
  • Moderate fat is acceptable
  • Examples: Whey protein with fruit, chicken & potatoes

The Anabolic Window

Current research suggests:

  • The post-workout "anabolic window" is wider than previously thought (1-2 hours, not just 30 minutes)
  • If you've eaten a meal 1-2 hours before training, immediate post-workout nutrition is less critical
  • For fasted training, consuming protein shortly after exercise becomes more important
  • Total daily protein and calorie intake remains the most important factor

Pre-Sleep Nutrition

Research shows benefits to consuming protein before bed:

  • 20-40g of slow-digesting protein (casein) can promote overnight recovery
  • Examples: Cottage cheese, casein protein shake, Greek yogurt
  • Adding small amounts of fat can further slow digestion and provide a sustained amino acid release

Consistency Is Key

While nutrient timing can provide marginal benefits, remember that consistency with your overall nutrition plan is far more important. Focus on:

  • Meeting your daily calorie goals consistently
  • Hitting your protein targets daily
  • Adjusting your plan based on progress measurements
  • Maintaining the plan long-term for sustainable results