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How to Use a Muscle Gain Calculator to Optimize Your Bulking and Cutting Cycles

A muscle gain calculator is a tool that helps you figure out how much food and what kind of food you need to eat to build muscle. It takes into account things like your weight, height, age, gender, how active you are, and how much muscle you want to gain⁵.

How It Works

The calculator uses math formulas like the Harris-Benedict equation, which tells you how many calories your body burns just to stay alive. It then changes this number based on how active you are and how much muscle you want to gain to tell you how many calories you need to eat every day to grow your muscles.

Macronutrient Distribution

The calculator also tells you how to split these calories among the three main types of food: proteins, carbohydrates, and fats. This is important because each type of food does something different for your muscles. Proteins make your muscles stronger, carbohydrates give you energy for your workouts, and fats help your hormones and your overall health.


Some calculators let you change the macronutrient distribution based on what you like or what kind of diet you follow, such as a keto diet or a high-protein diet¹.


While muscle gain calculators can give you a good idea, they are not perfect. Everyone’s body is different, and how fast you gain muscle depends on things like your genes, how hard you train, and how well you sleep. So, it’s important to check your results and change your food and exercise plan if needed.

Remember, it’s always best to talk to a doctor or a nutritionist before making big changes to your food or exercise plan¹.

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