Macro Calculator for Muscle Gain
Enter your stats. Get your personalized daily calories, protein, carbs, and fat — plus TDEE, FFMI, and a full body composition breakdown. Free, no account needed.
Your Personal Macro Calculator
Enter your stats and get your macros, body composition, phase recommendation, supplement stack, goal timeline, and 4-week calorie ramp — all personalized to you.
Your Daily Target
calories / day
Protein
grams/day
Carbs
grams/day
Fat
grams/day
Where Your Calories Come From
BMR = base metabolism at rest · NEAT = daily movement · TEF = digesting food · EAT = your workouts
Recommended Training
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10 more personalised insights — FFMI ceiling, muscle timeline, caloric periodization, recovery score, volume targets & more
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Your Natural Muscle Ceiling
84%
% reached
Projected Results Timeline
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Your Phase Recommendation
Key metric:
After This Phase
Goal Weight Timeline
Based on your current intake and safe rate of change
lbs to
Est. body fat at goal
Lean mass at goal
Supplement Priority Stack
Ranked by evidence strength × your individual profile
Body Composition Estimate
BMI
Body Fat
Lean Mass
lbs
Fat Mass
lbs
FFMI
Estimated via the Deurenberg formula — use as a directional guide, not a clinical measurement.
Your Natural Muscle Ceiling
Based on your FFMI vs the natural genetic limit (Kouri et al.)
% reached
At your current bulk pace
Metabolic Rate
kcal / day BMR
Protein Synthesis Score
Projected Results Timeline
Projections assume consistent nutrition and training. Individual results vary.
Rate-of-Progress Warning
Recommended adjustment
Caloric Periodization
Training day vs. rest day targets
Training Day
Rest Day
carb swing between days
4-Week Calorie Ramp
Progressive targets to prevent metabolic adaptation
After Week 4
Daily Hydration Target
oz / day
Sleep & Recovery Score
Based on your training load, deficit, and physiology
hrs / night
Recovery Risk
Recovery Playbook
Muscle Group Volume Targets
Sets/week per muscle — scaled to your training days, goal, and experience level
Macronutrient Timing Windows
Pre-Workout
60–90 min before training
Intra
During training
Post-Workout
Within 30–60 min after
Remaining macros distributed across your other meals. Keep fat low intra-workout — it slows digestion.
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More than a macro calculator
Most calculators give you four numbers. Forje goes 14 layers deep.
Daily Macros + TDEE
Calories, protein, carbs, and fat targets calibrated to your body weight, goal, and training frequency.
FFMI & Genetic Ceiling
See your Fat-Free Mass Index and how close you are to your natural muscular potential — measured, not guessed.
Protein Synthesis Score
A scored assessment of how efficiently your current stats support muscle protein synthesis, with coaching notes.
Caloric Periodization
Separate calorie targets for training days vs rest days — the smarter way to fuel muscle growth without excess fat gain.
Muscle Volume Targets
Personalised weekly sets-per-muscle-group recommendations across 10 muscle groups, scaled to your training split.
Sleep & Recovery Score
Your recovery risk level, recommended sleep hours, and a playbook to optimize overnight muscle repair.
12-Month Projection
Week-by-week milestones showing realistic lean mass gains based on your current FFMI, goal, and training days.
Progress Warning System
Flags if your current plan is too aggressive or too conservative — and tells you exactly what to adjust.
Metabolic Classification
Classifies your metabolism and BMR relative to population norms, so you know whether you're working with or against your baseline.
Common questions
How do I calculate my macros for muscle gain?
Start with your TDEE (total daily calories burned), add a 200–400 calorie surplus, set protein at 0.7–1g per pound of bodyweight, and split remaining calories between carbs and fats. Forje's calculator does this automatically in under 60 seconds.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total calories your body burns daily, including exercise. Eat below it to lose fat, above it to build muscle. It's the single most important number in any nutrition plan.
What is FFMI and what score should I aim for?
FFMI (Fat-Free Mass Index) measures your lean muscle relative to your height. For natural lifters: below 20 is average, 20–22 is above average, 22–23 is excellent, 23–25 is elite. Forje shows your FFMI and how far you are from your genetic ceiling.
How much protein do I need to build muscle?
Research shows 0.7–1g of protein per pound of bodyweight (1.6–2.2g/kg) is the sweet spot for natural lifters. For a 180lb person, that's 126–180g per day. Forje calculates your exact target based on your body composition.
Is the calculator free?
Yes — completely free. No account required. Enter your stats, get your macros, TDEE, FFMI, and body composition breakdown immediately. Unlock 10 advanced panels by entering your email.
How is this different from other macro calculators?
Most calculators give you four numbers. Forje returns 14 panels of analysis — FFMI, genetic ceiling, protein synthesis scoring, periodization, muscle volume targets, sleep recovery scoring, and a 12-month projection. It's built for serious natural lifters, not casual calorie counters.
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