Men's Muscle Gain Macro Calculator
Optimized for maximum muscle growth. This tool calculates nitrogen balance requirements and adjusts carbohydrate intake based on your specific weekly training volume (sets/week).
Growth Targets
Includes 0g carbs specifically for glycogen restoration based on volume.
About
Generic macro calculators often fail because they treat all training the same. However, a lifter doing 5 sets per week has vastly different glycogen replenishment needs than one doing 20 sets per week. This calculator integrates Training Volume as a variable.
The goal is to establish a positive Nitrogen Balance—the physiological state where protein synthesis exceeds protein breakdown. By fine-tuning carbohydrates based on the volume of work performed, we ensure that the protein you eat is used for building muscle (anabolism) rather than being converted to glucose for energy (gluconeogenesis).
Formulas
We calculate the base energy requirement and then add the 'Work Expenditure' derived from training volume.
This estimated carb usage is added to the TDEE surplus. Nitrogen balance is secured by a high protein factor:
Reference Data
| Training Volume (Sets/Week) | Carb Requirement Strategy | Glycogen Depletion Estimate |
|---|---|---|
| Low (1-5 sets) | Baseline / Moderate | Low depletion. Focus on protein/fats. |
| Moderate (6-12 sets) | Moderate High | ~30-40% muscle glycogen turnover. |
| High (13-20 sets) | High / Surplus | Significant depletion. Aggressive carb reloading needed. |
| Very High (20+ sets) | Very High | Near total depletion potential. Maximize insulin spike. |
| Protein Ratio | 2.0g - 2.4g / kg | High intake to support elevated synthesis. |
| Fat Ratio | 0.6g - 0.8g / kg | Kept moderate to spare calories for carbs. |
| Testosterone Floor | ~15% - 20% Total Cals | Minimum fat required to maintain androgen levels. |
| Surplus Target | +300 to +500 kcal | Standard hypertrophy surplus. |