Macros to gain weight at 190 lb
At 190 lb, a lean-gain target lands around 3230 kcal/day with 140 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 190 lb who wants to add mass.
Calories: 3230 · Protein: 140 g
At 190 lb, a lean-gain target lands around 3230 kcal/day with 140 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.