Macros to gain weight at 150 lb
At 150 lb, a lean-gain target lands around 2550 kcal/day with 110 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 150 lb who wants to add mass.
Calories: 2550 · Protein: 110 g
At 150 lb, a lean-gain target lands around 2550 kcal/day with 110 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.