Glossary

Rate of Gain (RoG)

Calories and Weight Muscle Building Planning

Relative bodyweight increase per period (usually per week), expressed as % of current bodyweight. RoG is a descriptive metric to read bulking dynamics — not automatically a prescription.

Notice

This page provides context and guardrails. It is not individual medical, nutrition, or training advice. Suitability and tolerance are individual; for pre-existing conditions, pregnancy/lactation, or medication, consult qualified professionals before making changes.

Term and System Context

In short RoG relates observed weight gain (e.g., weekly mean) to starting weight, allowing comparisons independent of absolute kg. The metric alone says nothing about the quality of the gain (muscle/fat/water).

  • Context: NEAT, energy availability, sleep/stress, and training volume (MEV–MRV) shape RoG.
  • Descriptive, not normative: RoG describes the outcome; steering happens via intake, activity, and dose of training.
  • Practical corridor: Commonly discussed ~0.25–0.5%/week (suitability is individual; read with performance/recovery markers).
Notice

Anchor with Maintenance Calories; see also Lean Surplus & Clean Bulk.

Measurement and Data Quality

To reduce day-to-day noise (water/glycogen), use mean values.

  • Weekly mean: 7-day average each week; RoG [%] = (Week n − Week n−1) / Week n−1 × 100.
  • Companion markers: strength/performance, pumps, sleep, appetite, RPE/RIR.
  • NEAT drift: Rising step counts can lower the effective surplus → RoG may stall despite higher intake.
Notice

Calibrate with 10–14-day trends; if off-target, re-balance intake vs. activity.

Steering in Bulking (Guardrails)

  • Intake coupling: If RoG is below target and NEAT is high → test +150–250 kcal or bring steps back into corridor.
  • Training linkage: Keep volume within MEV–MRV; drive progress via RIR/RPE; respect SRA.
  • Quality check: Track performance/circumferences & look; a higher RoG doesn’t automatically mean “better” gains.
Hardgainer Guide Myth Busting — Overview

Hardgainer Calorie Calculator

No guesswork: BMR → TDEE → Target & macros — precise, practical, hardgainer-specific.

  • BMR → TDEE: Mifflin–St. Jeor × activity factor
  • HG Boost: +0–15% for high NEAT/TEF
  • Targets: Maintenance, Lean Bulk (+10%), Aggressive (+20%)
  • Macros (g/kg): adjustable protein & fat
  • Carbs: auto from remaining kcal
  • Meal split: 3–6× per day (P/F/C per meal)
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  • Hydration goal: ~35 ml/kg
  • Guides: Pro tips & glossary links
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Maintenance Calories Lean Surplus

Use as starting values — refine via 10–14-day trends (weight, steps, energy).

Common Misconceptions

  • “Hitting calories is enough.” Without steps & trend, the cause stays unclear (NEAT drift!).
  • “Higher RoG = always better.” Read with composition cues (MPS/MPB, water/fat) and performance.
  • “Cardio kills RoG.” Usually dose/timing; smart LISS can aid appetite & work capacity.
MYTH 5

“You must get fat to gain”

False. Steering via intake, movement volume & training dose enables gaining without a “dirty drift.” Read more: Myth #5.

Featured entry

Metabolism System – BMR, NEAT, EAT, TEF and TDEE at a glance

The Metabolism Flow shows how BMR, NEAT, EAT and TEF together build your daily energy expenditure (TDEE) – with typical percentage ranges, hardgainer context and clear orientation guardrails instead of rigid prescriptions.

Use it as your homebase when tuning maintenance calories, a lean surplus or your rate of gain in a structured way.

🔎 View Metabolism System
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Directly related

Notice: Descriptive information for orientation — not a treatment, diet or training prescription. Individual differences and possible contraindications apply.

Notice

Descriptive information for orientation — not a treatment, diet or training prescription. Individual differences and possible contraindications apply.

© Hardgainer Performance Nutrition® • Glossary • Updated: Dec 21, 2025