Macros to gain weight at 160 lb
At 160 lb, a lean-gain target lands around 2720 kcal/day with 115 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 160 lb who wants to add mass.
Calories: 2720 · Protein: 115 g
At 160 lb, a lean-gain target lands around 2720 kcal/day with 115 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.