To build muscle, focus on two main factors ... or you can use an online calorie calculator. This one from Mayo Clinic uses the Mifflin-St. Jeor equation, which pros consider the gold standard.

This calculator helps in optimizing your ... Typically recommending 10-35% of your daily calories from protein. For muscle gain, aim for higher protein intake tailored to your activity level.

Without protein, you will just gain fat and little muscle ... You can work out roughly how many calories you need to eat to maintain your weight using our calculator below and adjust accordingly ...