Macros to gain weight at 170 lb
At 170 lb, a lean-gain target lands around 2890 kcal/day with 125 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 170 lb who wants to add mass.
Calories: 2890 · Protein: 125 g
At 170 lb, a lean-gain target lands around 2890 kcal/day with 125 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.