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Targeted Hypertrophy Training (THT)



This is probably one of the most useful posts ever here at MuscleHack.

While most sites will tell you how to work out how many calories you need to build muscle, or how much protein you’ll need, the Hack goes one step further and gives you a free calculator that will do all the complicated math for you!


You can work it out here with the web version and/or download the free program and install it on your computer (PCs only).


All you need to know is your current weight and body fat percentage. If you don’t know your body fat percentage, it’ll work that out for you too!




The calculator works on the MuscleHack philosophy that only 200-300 calories above maintenance are all that are requirement to build maximum muscle. There’s a good reason why everyone on “bulking” diets get fat: they’re eating too damn much!

If you want more on why exactly 500 surplus calories is too much, read this post, “Want 12lbs of Muscle this Year?


MuscleHack is unapologetically about adding muscle, dropping fat and looking good. I don’t see the point of getting bigger and stronger only to walk around looking like someone who eats breakfast, lunch, and dinner at McDonalds.

Anyway, on to the calculator…

Note: The calculator defaults to “moderate work” for the activity factor. I recommend the vast majority of you keep it at this level.

It looks like this…


Download Calorie & Protein Calculator – Click Here (it also has a body fat calculator tab if you don’t know your percentage)

Here’s the web version for mac users (make sure you hit the calculate button at the bottom after you enter your stats. If you don’t know your body fat percentage, use the calculator in the sidebar of this site)


Again, MuscleHack is all about lean gains. However, this calculator is not intended for use by those wishing to drop body fat. Neither is the MANS diet, the GLAD diet, or even THT training. If you are really serious about leaning out once and for all, do yourself a big favor and grab Total Six Pack Abs.

Train With Intensity!


P.S. I know that putting together a diet for mass gains or getting shredded abs can be a pain in the butt, especially if you are new to this – that’s why I offer a service where I will do all the tough ground work for you.
You probably don’t know how many calories you need, or how many grams of protein, carbs or fat you need (based on your personal stats)…BUT I DO. Then I can take these numbers and create an exact meal plan for you to hit those numbers spot on! You’ll know what foods to eat and even when to eat them. All you have to do…is do it. No thinking involved. If you’d like me to take care of this for you, see the Get Me Shredded option on my Coaching Page here.

Get Totally Shredded Fast

Get ripped at blistering speed without losing muscle and keep gaining in the gym. Also, you get your abs or you get your money back! That's the power of Mark's Total Six Pack Abs program. More details here.

Buff Baking Anabolic Cookbook

Extremely easy anabolic recipes with simple ingredients that makes fueling muscle growth feel like a cheat meal! Bars, cookies, pizza, ice cream...see pics and recipes here.

Advanced T.H.T. Training

A brand new workout including 9 x advanced "Shock & Awe" hypertrophy techniques to ignite pounds of new gains! It's "Game-Changing" time! Got at least 1yrs training experience? It may be time to go advanced! You've never trained like this before. Get all the details here.

Stay Shredded

Stay shredded all year – no more long cutting cycles. If you’ve ever gotten ripped abs only to lose them a few weeks later, you need to know the secrets of staying shredded without fasting and without giving up cheat meals. I’m ripped all year – you should be too! Details here.

Shoulder Blast Workout

In Jan 2019 a bunch of 'lab rats' tested the New Shoulder Blast Workout and gained up to 2.5 inches in shoulder size in 7-10 days! There is a very specific type of training stress that works uniquely well for the shoulders. You're about to target it...hard! More details here.

The Arm Blast Experiment

Gain up to an inch on your arms over the next week with new "hyper-intense" training techniques that literally force new arm growth. The workout is based on the results of an online study conducted by Mark from MuscleHack. More details here.

Chest Blast Workout

3 Workouts | 7 Days | Up to 3 inches in chest growth! A workout that will fry every muscle fiber in your pecs and literally force new and permanent! More details here.

The Leg Blast Workout

An explosive training package for fast leg gains! 1 week | 3 x 90 minute workouts | "hyper-intense" techniques = big & fast leg gains. Up to 3 inches in growth. See more details and testimonials here.

You'll love your fast gains on THT!

Cool! Click here to take you to the download page. (or check your email for the download link)

You'll love your fast gains on THT!

Cool! Click here to take you to the download page. (or check your email for the download link)