Nutrition

Nutrition for muscle gain

Practical, evidence-reviewed guidance for working out your needs, eating for your goal and making nutrition fit real life.

Choose your route

What do you need help with?

Calculators

Start with a practical protein or calorie target.

Tool

Calculate your daily protein target for building muscle, plus how much protein to aim for at each meal.

Tool

Work out your maintenance calories and how much to eat each day to gain muscle without an excessive surplus.

Editor’s picks

Need something specific? Open the complete nutrition index.