Building muscle needs three inputs: progressive training, enough protein, and a modest calorie surplus. Macros are how you make the second and third precise instead of hopeful.
The classic mistake is the "dirty bulk": a huge surplus that adds fat faster than muscle. Muscle tissue accrues slowly; the surplus only needs to be big enough to fund it.
The numbers that matter
Work from body weight, not percentages, for protein; let carbs take most of the remaining budget because they fuel the training that drives growth.
- Calories: maintenance + 200 to 300 (about 0.25 to 0.5 kg gained per month)
- Protein: 1.6 to 2.2 g per kg of body weight, spread over 3 to 5 meals
- Fat: 0.8 to 1 g per kg for hormonal health
- Carbs: the rest, concentrated around training
Judge by the monthly trend
Weigh in a few times a week and judge the monthly average. Gaining faster than about 2 kg per month (beyond beginner months) usually means the surplus is funding fat; flat weight for a month means it is too small. Adjust in 100-calorie steps.
Tracking your bulk in ProNutriBase
- 1
Set a muscle-gain goal
Choose gaining as your goal and the app sets a surplus target with a protein-forward macro split you can fine-tune.
- 2
Hit protein with the rings
The macro rings make the protein gap visible all day, so you fix it at dinner instead of discovering it at midnight.
- 3
Log training and recovery
Track workouts and weight in the Fitness tab so intake and output live in the same picture.
- 4
Review the monthly trend
The weight trend view tells you whether to nudge calories up or down. Small corrections, monthly cadence.
Frequently asked questions
How much protein do I need to build muscle?
The evidence converges on 1.6 to 2.2 g per kg of body weight daily. More than that is not harmful but adds little; below 1.6 g/kg leaves gains on the table.
Can I build muscle without a calorie surplus?
Beginners, people returning from a break, and those carrying higher body fat can recomposition: gain muscle at maintenance. For lean, trained lifters, a small surplus is the reliable route.
Do carbs matter for muscle gain?
Yes. Carbohydrate fuels the training volume that stimulates growth and supports recovery. Chronically low-carb bulks tend to underperform because sessions do.