Macros to gain weight at 180 lb
At 180 lb, a lean-gain target lands around 3060 kcal/day with 130 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 180 lb who wants to add mass.
Calories: 3060 · Protein: 130 g
At 180 lb, a lean-gain target lands around 3060 kcal/day with 130 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.