Learn how to calculate your calories and optimize your daily nutrition. Discover the best apps to track calories and tailor ...

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.

To calculate your macros ... For example, the ideal macronutrient breakdown for muscle gain for a person following a 2,000-calorie-per-day diet may look like: Proteins are the building blocks ...

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.

And remember not to cut calories too drastically to avoid negative health impacts, cautions Mohr. A deficit of around 500 ...