Lean mass gain calculator
Enter your weight, how much you want to gain and the monthly pace to see the timeline and daily protein.
Free · no sign-up The values you type stay in your browser: nothing is sent or stored.
Months to goal
6
- Minimum protein (g/day)
- 112
- Maximum protein (g/day)
- 154
Your result in words
To gain 3.00 of lean mass at 0.50 a month takes 6 months. At 70.00 kg, protein runs between 112 and 154 g a day.
Informational estimate, without fees or inflation. Check taxes and charges for your case; the real result may differ.
How it works
How it works
Gaining lean mass takes strength training, calories slightly above expenditure and enough protein. Typical gains for people who train are about 0.25 to 1 kg a month, faster at the start.
Cautions
The real pace depends on genetics, training and sleep, and slows over time. Seek professional guidance, especially with kidney disease.
Formula
How to calculate
M is the number of months, G the mass to gain and r the monthly pace. Protein runs from 1.6 to 2.2 g per kg of body weight (P).
Example
With round numbers, so you can check the math:
To gain 3.00 of lean mass at 0.50 a month takes 6 months. At 70.00 kg, protein runs between 112 and 154 g a day.
Frequently asked questions
Why is the maximum pace 1 kg a month?
Larger gains usually include fat, and beyond that the result stops being realistic.
Do I need a calorie surplus?
Usually a small one, about 300 kcal a day. The daily calories calculator shows maintenance.
Is too much protein harmful?
For most healthy people no, but talk to a professional.
Math checked by the JuntaTudo team · updated on Nov 12, 2026
