Módulos & Calculadoras[01]
Calculadora de IMC
Calculadora de TMB & GET
Calculadora de Macronutrientes
Calculadora de Hidratação
Stop driving yourself crazy with Excel spreadsheets! Learn how to split carbs, proteins, and fats so your muscles finally start to grow.
Criador do Metaboliza & Autor
The secret to muscle growth lies in the balance of your meal prep.
If you want to know how to calculate macros for hypertrophy without becoming a math genius, you've come to the right place! To make muscles grow, the first step is to give your body slightly more energy than it burns every day—the famous caloric surplus. But don't worry, this doesn't mean a free pass to eat three pizzas for dinner; the idea is to provide an extra 300 to 500 calories on top of your daily energy expenditure.
Think of hypertrophy like building an extension on your house. If you don't buy extra bricks (energy), construction doesn't even begin. By finding your total daily energy expenditure (using a quick calculator right here on Metaboliza), it becomes easy to add these bonus calories and prepare the ground for real mass gain without storing unnecessary fat.
The math behind mass gain is simpler than it looks.
Now that you know how much energy you need, let's distribute this 'gourmet builder's plate'. The golden rule starts with protein: aim for 1.6g to 2.2g per kilo of body weight (approx. 0.8g to 1g per pound). If you weigh 70kg, that's between 112g and 154g of daily protein to repair your workout fibers. Next come fats, essential for your hormones—allocate about 1g per kilo. What about the remaining calories? They all go to carbohydrates, the fuel that will make you lift heavier without passing out mid-workout!
There's no need to freak out trying to hit exact milligrams every single day. Build a base menu with foods you enjoy (chicken, eggs, rice, oats, olive oil, nut butter) and adjust gradually. The secret is consistency: if you nail it 80% of the time, the results will fly in.
Three macronutrients, one single goal: maximum hypertrophy.
You calculated everything, started eating, and now what? Time to become your own body's scientist! Track your weight on the scale and, most importantly, take photos and measure your waist and arms every two weeks. If your weight is going up by 1kg to 1.5kg per month and your strength at the gym is increasing, congratulations: your macros are spot on!
If your weight stalls for more than three weeks, simply add about 20g to 30g of carbs to your diet (an extra banana or another spoon of rice) and watch the magic happen. Want to make your life easier? Use Metaboliza's tools to recalculate your goals hassle-free and stay focused on your training!
Mirror and tape measure: your best friends on this journey.
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Aviso de Saúde
O conteúdo deste artigo é puramente informativo e educacional, baseado em pesquisas publicadas. Ele não substitui o aconselhamento, diagnóstico ou tratamento médico profissional. Consulte sempre um médico ou nutricionista antes de realizar mudanças na sua dieta, treino ou suplementação.
Entusiasta de nutrição e biohacking, focado em simplificar a ciência da saúde.
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