Goal guide

Macros for Muscle Gain

Learn how to eat in a controlled surplus and support recovery, strength, and long-term muscle growth.

Start with a small surplus

Muscle gain usually works best when you eat slightly above maintenance instead of massively overeating.

Keep protein consistent

Protein supports repair and growth. It should stay reliable even when your calorie target changes.

Carbs help training

Many people feel and perform better in the gym when they have enough carbohydrates around training.

Watch your rate of gain

Gaining too fast can make it harder to tell how much of your progress is actual muscle.