Building muscle takes a small calorie surplus and enough protein every day, not just on training days. Most people under-eat without realizing it.
MacroPlate sets a lean-bulk target from your stats and training, then gives you meals that make hitting it easy.
Your macros and Day 1 are free. No account needed.
A real plan made by MacroPlate for a 27-year-old man, very active, building muscle. Yours will be built from your own stats and preferences.
Using the Mifflin-St Jeor equation, your resting needs are about 1,740 kcal. With a very active lifestyle that puts maintenance around 3,000 kcal. I added a modest surplus of roughly 300-350 kcal to support muscle gain. Protein is set at about 2.6 g/kg to support muscle building, with plenty of carbs to fuel training and moderate fat.
Cook the oats with water or milk, then top with banana, a spoonful of peanut butter and the yogurt. Scramble the eggs in a nonstick pan and serve on the side.
Season the chicken with cumin, paprika and salt, then bake or pan-sear until cooked through. Batch-cook the chicken and rice, then assemble bowls with the beans, avocado, salsa and a squeeze of lime.
Blend everything until smooth. Take it to go, or keep the dry ingredients pre-portioned in a bag.
Roast the sweet potato at 220°C (425°F) for 15 minutes. Add the salmon and broccoli tossed in olive oil and seasoning, and roast 12-15 minutes more. Serve over the rice with a squeeze of lemon.
Get your own targets, a full week of meals, and a combined shopping list.
A lean bulk usually adds around 250 to 400 calories a day above maintenance, which limits fat gain while you build muscle.
Roughly 1.6 to 2.2 g per kg of body weight per day for most lifters. The planner picks a target in that range for you.