Goal: build muscle

Eat what you need to build muscle, without doing all the math

Muscle is built in the gym and paid for in the kitchen: a small calorie surplus, protein spread across the day and weeks of consistency. None of it is complicated; what wears you down is keeping count by hand for a whole year.

Biokode plays accountant: you train and eat, the app counts calories, protein and weight trend, and warns you when the plan and reality drift apart.

The three rules of eating to grow

Small surplus (+5 to +10% over maintenance): enough to build, too little to get fat. A bigger surplus is not more muscle, just more fat.
Protein at 1.6–2.2 g/kg across 3–5 meals: the bricks have to arrive every day, not just on chest day.
Watched progression: if weight climbs more than ~0.5% per week sustained, you are gaining excess fat; if it does not move in a month, your surplus is theoretical.

Why most people don’t eat what they think they eat

Bulking suffers the inverse phenomenon of dieting: people believe they eat a ton, and their real average falls short (small breakfasts, irregular lunches, weeks where "loads" turned out to be 2,200 kcal). Without data, a surplus is a feeling.

Logging by photo or voice turns the feeling into a number: you know whether the surplus exists, whether the protein arrived, and whether the weight trend agrees. With Biokode’s adaptive TDEE, your target recalculates as your body changes.

Training and food in the same place

Biokode also generates your training plan around your goal and your actual week, and the coach reads both together: on leg day, the evening protein nudge arrives with extra reason. Food, training, weight and rest work as one system, like in your body.

Frequently asked questions

How much muscle can I gain per month?

Training seriously and eating enough, a beginner can gain around 0.5–1 kg of body weight per month with a good muscle ratio; with years of training, considerably less. Faster rates are usually fat.

Can I build muscle and lose fat at the same time?

Possible for beginners, people returning after a break, or those starting with higher body fat (recomposition). The more advanced you are, the more it pays to pick one phase and do it properly.

Do I need supplements to grow?

None are essential. Protein powder is convenient food, and creatine monohydrate is the best-evidenced supplement; but both are fine detail compared to eating and training well.

What if I can’t manage to eat that much?

Calorie density: nuts, olive oil, rice, shakes with oats and fruit. And data: often "I can’t eat more" is really "I don’t know how much I eat", and logging exposes it.

How do I know if I’m gaining muscle or fat?

From your weight trend (rate of gain) crossed with your strength progression and how you look. Slow gain + rising strength = a good split. Biokode shows you the clean trend to judge it.

Put the counter to work for your bulk

Log meals with a photo or a sentence and Biokode watches your surplus, daily protein and trend, and tells you when it is time to adjust.

Keep going

How much protein you need to grow Split your bulking macros Calculate your surplus from TDEE A calorie and macro plan that recalibrates

The rates and ranges shown are guidelines for healthy adults who train; results depend on your training, genetics and adherence.