Daily Macros for 3100 kcal — Muscle Gain
For Muscle Gain at 3100 kcal/day: Protein 194g (25%), Carbs 349g (45%), Fat 103g (30%). This 300 kcal surplus approach is optimized for muscle gain.
Protein
150g
600 cal · 30%
Carbs
200g
800 cal · 40%
Fat
67g
600 cal · 30%
Per Meal (3 meals/day)
Protein
50g
Carbs
67g
Fat
22g
Protein: 2.0g per kg of body weight. Good for muscle retention.
Protein & carbs = 4 cal/g · Fat = 9 cal/g. Cut: high protein to preserve muscle. Bulk: more carbs for energy. Keto: <50g carbs triggers ketosis for most people.
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Calculated with CalcCrack