Macro Calculator for Muscle Growth
Get daily protein, carb, and fat targets tailored to your goal and body weight.
Your Profile
Used to calculate lean body mass for more accurate results
Goal
Activity Level
Preferred Protein Level
Moderate: 1.6 g/kg | High: 2.0 g/kg | Very High: 2.2 g/kg (per kg of lean body mass)
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Mesostrength combines macro targets with structured training for a complete muscle-building system.
Auto-Adjusted Volume
Weekly sets adapt based on your progress and recovery signals.
Structured Mesocycles
Complete training blocks with progressive overload and planned deloads.
Smart Progression
Automatic weight and rep prescriptions every session.
Fatigue Management
Built-in deload timing that prevents overtraining before it starts.
Performance Analytics
Track strength trends, volume history, and muscle group balance.
Personalized Programming
Every variable tailored to your experience, goals, and recovery.
14 day trial. No credit card required.
Macronutrient Basics for Muscle Growth
Tracking macronutrients (protein, carbohydrates, and fat) gives you far more control over your body composition than counting calories alone. Each macro plays a distinct role in muscle building and recovery, and getting the ratio right can make a significant difference in your results.
The Role of Each Macronutrient
- Protein - The building block of muscle tissue. Aim for 1.6 to 2.2 grams per kilogram of body weight. Higher intakes help preserve muscle during a cut and maximize growth during a bulk.
- Carbohydrates - Your primary fuel for high-intensity training. Carbs replenish glycogen stores and support recovery. They should make up the largest portion of your remaining calories.
- Fat - Essential for hormone production (including testosterone), joint health, and vitamin absorption. Keep fat at 25 to 30 percent of total calories as a baseline.
Adjusting Macros by Goal
When bulking, extra calories should come primarily from carbohydrates to fuel harder training. When cutting, keep protein high to protect muscle mass, reduce carbs modestly, and maintain fat at a minimum healthy level. During maintenance phases, balance all three macros without restriction.
Practical Tips
Spread your protein across 3 to 5 meals per day, with at least 20 to 40 grams per meal to maximize muscle protein synthesis. Prioritize whole food sources like lean meats, eggs, dairy, legumes, and grains. Use these calculated targets as a starting point and adjust based on your energy levels, training performance, and body weight trends over 2 to 4 weeks.
Frequently Asked Questions
Mesostrength plans your training for you.
Mesostrength is an app for people who want to build muscle. It tells you what to lift each week. It uses your logged workouts and recovery to adjust your sets and weights. This calculator does one piece of that. The app does all of it, automatically.
14 day trial. No credit card required.
