Macros for Muscle Gain

Muscle gain needs a small calorie surplus and consistent protein intake. A common starting point is maintenance + 200–300 kcal, protein around 1.6–2.2 g per kg body weight, and carbs timed around training.

Setting up a lean bulk

• Track weight weekly; gain 0.25–0.5% of body weight per week.
• Prioritize protein at every meal, especially breakfast and post-workout.
• Keep fats at 20–30% of calories for hormone health.
• Use Procaaf to add calorie-dense foods like rice, oats, nuts, and oils.

Muscle-gain plate example

200 g chicken thigh, 250 g cooked rice, 100 g avocado, 30 g olive oil, mixed vegetables. Around 800 kcal with strong protein and healthy fats.