Macros to gain weight at 140 lb
At 140 lb, a lean-gain target lands around 2380 kcal/day with 100 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 140 lb who wants to add mass.
Calories: 2380 · Protein: 100 g
At 140 lb, a lean-gain target lands around 2380 kcal/day with 100 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.