Macros to gain weight at 130 lb
At 130 lb, a lean-gain target lands around 2210 kcal/day with 95 g of protein. The surplus is moderate so most of the gain becomes muscle, not fat. Pair this with progressive overload in the gym 3-5×/week.
Daily calorie + protein targets for someone at 130 lb who wants to add mass.
Calories: 2210 · Protein: 95 g
At 130 lb, a lean-gain target lands around 2210 kcal/day with 95 g of protein. The surplus is moderate so most of the gain becomes muscle, not fat. Pair this with progressive overload in the gym 3-5×/week.