formulas for needed macros

[Armykid93]

Does anybody know the amounts of macros per pound or kg of body weight needed to gain lean mass?
I can't find anything consistent online

[sharmabrah]

Does anybody know the amounts of macros per pound or kg of body weight needed to gain lean mass?
I can't find anything consistent online

I'm assuming you are wanting to gain weight so you should be eating five hundred calories over your maintenance, no? The the usual is 40/40/20 in terms of protein, carbs and fats but you can alter that in terms of what sort of gains you would like to make.

[jpowell]

read the stickies in the nutrition section. they map everything out for you.
and 500 surplus calories is a good start.

[Armykid93]

Thanks guys. Appreciate it