How many calories should you eat to gain muscle at 1.83 m and 60 kg?
Calculate how many calories to eat per day to gain muscle: your maintenance (TDEE), the moderate surplus you need, your protein target and the healthy rate at which you should gain weight. Gaining muscle is not about eating huge amounts; it is about eating a little more than you burn, with plenty of protein and strength training. Here are your starting numbers.
Estimate (Mifflin-St Jeor + surplus). Gaining muscle also requires strength training and rest. Not medical advice.
You have your target. Now the hard part
Hitting it daily. Photograph your plate and the app subtracts it from your target — no weighing, no searching.
Next time you sit down to eat, photograph the plate before the first bite. That is the whole method.
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How many calories should you eat to gain muscle?
Building muscle needs a calorie surplus, but a small one. We start from your maintenance (BMR by Mifflin-St Jeor, multiplied by your activity level) and add roughly 250-350 kcal — enough to support growth, not so much that most of what you gain is fat. The rate matters more than the number: about 0.25-0.5% of body weight per week is what the evidence supports, which for 70 kg is 175-350 g a week. Faster than that and the extra is largely fat, which you then have to diet off. Protein sits at 1.6-2.2 g/kg and the rest splits between carbohydrates, which fuel training, and fat at around 25% of calories.
Whether to bulk now or cut first depends on your starting body fat: our bulking and cutting guide gives the thresholds and the weekly rate for each phase.
Calories to build muscle by height and weight
What the calculator gives six 30-year-olds who train 3 to 5 days a week: their maintenance, the calories to build muscle with a moderate surplus, daily protein and how much the scale should move each week. Gaining faster does not add more muscle: the extra goes mostly to fat.
| Profile | Maintenance (kcal) | To gain (kcal) | Protein | Gain per week |
|---|---|---|---|---|
| Man 1.83 m · 60 kg | 2478 | 2753 | 108 g | 150 – 300 g |
| Man 1.78 m · 70 kg | 2585 | 2860 | 126 g | 175 – 350 g |
| Man 1.78 m · 80 kg | 2740 | 3015 | 144 g | 200 – 400 g |
| Man 1.85 m · 90 kg | 2962 | 3237 | 162 g | 225 – 450 g |
| Woman 1.63 m · 55 kg | 1950 | 2225 | 99 g | 138 – 275 g |
| Woman 1.68 m · 65 kg | 2153 | 2428 | 117 g | 163 – 325 g |
Computed with the same function as the calculator: Mifflin-St Jeor × 1.55, plus 275 kcal, protein at 1.8 g per kilo and a gain of 0.25 to 0.5 % of body weight a week. Real gains depend above all on strength training and rest. These are reference ranges for healthy adults, not a diagnosis or individual advice.
FAQ
How many calories should I eat to bulk up at 1.83 m and 60 kg?
At 30 and training 3 to 5 days a week, your maintenance is around 2,478 kcal a day, so to build muscle the calculator suggests 2,753 kcal: a moderate surplus of 275 kcal. With 108 g of protein and strength training, the scale should go up about 150-300 g a week. If it does not move in 2-3 weeks, add 100-200 kcal.
How much protein to build muscle?
The calculator uses 1.8 g per kilo of body weight a day: 108 g at 60 kg, 126 g at 70 kg and 144 g at 80 kg, inside the 1.6 to 2.2 g/kg range backed by the International Society of Sports Nutrition. More important than the exact number is spreading it over several meals across the day.
How much weight should I gain per week?
Very little: between 0.25 and 0.5% of your body weight a week. At 70 kg that is 175-350 g, and at 80 kg, 200-400 g. It may feel slow, but it is the pace at which most of what you gain is muscle rather than fat. If you gain much faster, cut 100-200 kcal.
Can you gain muscle without a surplus?
Yes, in specific cases: beginners, people returning after a break, and those with a fair amount of body fat can build muscle while losing fat — what gets called body recomposition. It is slower than a dedicated bulk, and it stops working once you are trained and lean.
Keep reading
- What to eat to gain muscle →
- Muscle-gain meal plan →
- How much protein do you need →
- Rest and muscle recovery →
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