💪 Science-backed – not just hype
Build Muscle Faster – The Right Calories & Macros
Calculate your calorie surplus and optimal protein intake for maximum muscle growth with NutriLumo.
What Does Muscle Gain Actually Require?
Muscle hypertrophy requires three things: a calorie surplus, a high protein intake and consistent training. NutriLumo handles the nutrition side: it calculates your individual calorie needs with an optimised surplus (200–400 kcal) and gives you concrete macro targets for maximum muscle growth without excessive fat gain.
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1.6–2.2 g
protein per kg body weight daily
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+ 200–400
kcal surplus daily
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3–5×
strength training per week recommended
🔢 Calorie Calculator
Calculate your daily total energy expenditure (TDEE)
🔢 Calorie Calculator
Calculate your daily total energy expenditure (TDEE)
The Key Rules for Muscle Gain
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Enough Protein
Protein is the building block for muscles. At least 1.6 g per kg body weight daily.
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Calorie Surplus
200–400 kcal above your TDEE – enough for growth without gaining too much fat.
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Timing
Distribute protein throughout the day. Pre- and post-workout meals optimise recovery.
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Sleep & Recovery
Muscles grow not during training, but afterwards. 7–9 hours of sleep are essential.
Your Bulking Meal Plan is Waiting
NutriLumo Premium generates protein- and calorie-optimised recipes and weekly plans – tailored to your bulk goal.
Frequently Asked Questions About Muscle Gain
How much protein do I need for muscle gain?+
Studies recommend 1.6–2.2 g of protein per kg body weight daily for optimal muscle growth.
How many calories surplus for muscle building?+
A moderate surplus of 200–400 kcal daily maximises muscle gain with minimal fat accumulation.
What are the best foods for muscle gain?+
Lean meats (chicken, turkey, beef), fish (salmon, tuna), eggs, legumes, cottage cheese, oats and rice.
Can I build muscle without gaining fat?+
Body recomposition (simultaneous muscle gain and fat loss) is possible for beginners and after long breaks, but very limited for advanced trainees.