Tools

Calorie calculator

Find out how much to eat each day to build muscle, maintain your weight or lose fat, including protein, carbs and fat.

Height
ftin

–

kcal per day · Maintenance: – kcal

–Protein
–Carbs
–Fat

Bulk, cut or maintain?

If your main goal is building muscle, eat slightly above maintenance (lean bulk). To lose fat without losing strength, eat about 20% below maintenance and keep protein high. Somewhere in between? Maintenance with heavy training is a great choice.

Keep lifting heavy, even in a cut

In a cut, the signal to keep your muscle matters more than ever. Keep lifting the same weights. In the Stren app you see what you did last time on every set, so you notice right away whether you are keeping your strength.

FAQ

How are my calories calculated?

First your resting metabolic rate with the Mifflin-St Jeor equation, based on sex, age, weight and height. That is multiplied by your activity level. A cut subtracts 20%, a lean bulk adds 10%.

How much protein do I need to build muscle?

For lifters, 1.6 to 2.2 grams of protein per kilogram of bodyweight (about 0.7 to 1 g per lb) is a good guideline. In a cut you aim for the top end to hold on to muscle.

How fast should I gain weight on a bulk?

A lean bulk aims for roughly 0.25 to 0.5% of your bodyweight per week. Gaining faster than that is mostly fat.

Is this medical advice?

No. It is an estimate for healthy adults. Track your weight for a few weeks and adjust if it is not moving in the direction you want.

Log your next workout in Stren

Free, no ads. Your previous performance next to every set and a weight suggestion for the next one.

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