Macros to gain weight at 200 lb
At 200 lb, a lean-gain target lands around 3400 kcal/day with 145 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 200 lb who wants to add mass.
Calories: 3400 · Protein: 145 g
At 200 lb, a lean-gain target lands around 3400 kcal/day with 145 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.