How Many Calories Should I Eat To Gain Muscle

If your goal is to build bigger muscles, you need to arm yourself with two things: a hypertrophy-focused training program and a caloric-surplus diet.

Lifting weights and crushing workouts: these are the glamorous and sexy parts of getting bigger. It’s the discipline to follow a muscle-building diet that turns people off. But it’s the most important part of gaining muscle.

In fact, some fitness experts believe that proper nutrition makes up 70% of the results you see in the mirror.

Maybe you have your training program down to a T but you’re asking yourself, “How many calories should I eat to gain muscle?” If you’re not sure how to eat to promote muscle growth, don’t worry.

In this guide, we’re going to break down the three most important muscle-building factors. We’ll review how many calories for muscle gain, the best macronutrient split, and the foods most associated with muscle growth.

What Are the Main Muscle Building Factors?

First things first, before we answer the question, “How many calories do I need to gain muscle?”, we want to talk about the key to optimal muscle building. There are three central bricks that make up the foundation of muscle growth: training, recovery, and feeding.

Training: Put simply, this is your workout routine. The ideal training program for muscle will be based on a macro, meso, and microscale, detailing your entire journey for one year.

• Micro Calendar: Shows your week-to-week workouts
• Meso Calendar: Month-to-month workouts
• Macro Calendar: Training for an entire year

It’s important to remember that these calendars are NOT static. It’s guaranteed that they will change so be flexible and update them as you progress.

Recovery: You must be as dedicated to rest as you are to your training. Hit your ideal caloric intake every day, sleep no less than eight hours, and get in that post-workout protein shake after every workout.

Feeding: You can train all day, every day, but if you aren’t supporting your body with proper nutrition and feeding your muscles, you can lose muscle mass, get hurt, or both. Let’s talk more about what you can do to optimize your diet for building muscle.

How many calories to build muscle will vary from individual to individual (we’ll break that down for you below).

Importance of Diet for Muscle Building

If you want to build lean muscle mass, you need to know EXACTLY how many calories per day you need to eat. There’s no way around it. Because if you don’t eat enough calories per day, you will stifle muscle growth. What’s more, most of your efforts in the gym to gain muscle will be wasted.

But here’s the science behind it: weight gain happens when you consistently eat more calories than your body burns. This is known as a caloric surplus. It’s important to remember that your body expends energy not only during workouts but also while digesting food and storing it as either body fat or muscle.

In contrast, losing stored body fat or muscle releases energy for use. This is why excess calories are needed to gain weight, and cutting calories can be an effective approach to losing weight.

Let’s say you want to know how many calories to bulk, and you’re eating everything in sight. But what happens if you eat too many calories?

Yes, you will gain muscle, but you will also gain a lot of body fat, which will be a pain to lose after you’re done bulking. That’s why you need to hit the sweet spot between not eating enough calories and eating too many calories. That’s where diets to build muscle come in.

By understanding the balance between calorie intake and your body’s energy expenditure, you can effectively tailor your diet to meet your muscle-building goals while minimizing unwanted fat gain. Remember, it’s all about hitting that sweet spot!

How Many Calories Should I Eat to Gain Muscle?

Without the right diet, building muscle just isn’t gonna happen. If you just randomly up your calorie intake per week to gain muscle, you’re probably just going to gain body weight by putting on more fat.

So how do you find that sweet spot? By using these four easy-to-follow steps:

Step 1: Calculate your Basal Metabolic Rate

First, you need to know your basal metabolic rate (BMR). Your BMR is how many calories your body needs to fuel ONLY its most vital processes:

• Breathing
• Circulation
• Nutrient processing
• Cell production

Eating fewer calories than this number would put your body into starvation mode. An online calorie calculator is the fastest way to determine your BMR, and you’ll only need the following information:

• Your age
• Your gender
• Your bodyweight
• Your height

Step 2: Calculate Your Total Daily Energy Expenditure

Now, you need to calculate your total daily energy expenditure (TDEE). Your TDEE is how many calories you burn a day in total. So, if you were to eat this number in calories? Your weight would remain precisely the same.

You can calculate it by taking your BMR and adding the calories you burn from physical activity. Use this online calorie calculator to find out your TDEE.

Step 3: Add 250 to 500 calories to your TDEE

Your TDEE tells you how many calories you need to eat to maintain your current weight, but to gain lean muscle mass, you need enough fuel for your muscle-building workouts.

Eating 250 to 500 calories more than your TDEE is the perfect amount to build lean-muscle: This is your sweet spot number.

We recommend starting with 250 extra calories and increasing gradually based on the intensity of your workouts. Don’t go over 500 extra calories.

Step 4: Measure your Progress, Make Adjustments

It’s important to recognize that no calculator is perfect. Yes, a calculator can give you a reasonable estimation of your TDEE.

But you might find that, by using your sweet spot number, you’re either gaining weight too fast or that you’re not gaining enough weight. Therefore, you are not optimizing your muscle gains.

There’s a rule of thumb to prevent this from happening: You should aim to gain a maximum of one pound a week. So, if you’re not hitting that number? Make changes to your diet to ensure you do.

How Many Calories are Required to Gain One Pound of Muscle?

Building muscle involves a complex process that goes beyond lifting weights; it's about providing your body with the resources it needs to grow. Specifically, to gain one pound of muscle, you typically need an excess of approximately 2,500 to 2,800 calories. This surplus fuels muscle protein synthesis, the process by which your body repairs and builds new muscle fibers.

Factors Influencing Caloric Needs

• Training Level: A seasoned athlete may require a different caloric surplus compared to someone new to weight training.
• Body Composition: Individuals with a higher muscle mass may have varying caloric needs compared to those with higher body fat percentages.
• Genetics: Genetic predispositions can affect how efficiently your body builds muscle.
• Dietary Habits: The quality of your diet and macronutrient distribution plays a crucial role in muscle gain.

Ultimately, while the estimated caloric requirement provides a general guideline, personalizing your nutrition plan to your individual circumstances will yield the best results.

Understanding Calories in One Pound of Fat

When you’re aiming to shed pounds, understanding the caloric content of body fat is crucial. One pound of fat contains approximately 3,500 calories, a number often cited in weight management discussions.

Breaking Down the Numbers

• Fat Storage: Dietary fat is efficiently stored in the body, requiring minimal energy for conversion. This process results in fat providing about 9 calories per gram, which equates to roughly 4,000 calories per pound.

• Conversion of Carbs and Protein: Unlike fat, carbohydrates and proteins demand slightly more energy to be stored as body fat. For these nutrients, about 7.35 calories are stored per gram consumed, leading to an estimated 3,300 calories per pound when converted to body fat.

The 3,500-Calorie Rule

This understanding blends together to form the common guideline that creating a caloric deficit of around 3,500 calories results in the loss of one pound of body fat. This figure stems from the average energy storage of dietary macronutrients.

By aiming for a balanced and sustainable caloric deficit through diet and exercise, you can effectively work towards your weight loss goals.

How to Split Macronutrients for the Best Results

Eating the right amount of calories per day is not the whole story. You also need to know how to divide these calories between the three macronutrients: carbohydrates, proteins, and fats.

Hitting the right numbers will help you maximize your muscle gains.

What Percentage of Calories Should Come from Proteins?

Proteins are the building blocks of muscle so eating enough high-quality protein is the most important part of building lean muscle. One meta-analysis of over 49 trials with 1,863 people has shown you need to eat 0.7 grams of protein per pound (or 1.6 gram per kg) to optimize muscle gains.

But here’s something you must take into consideration: The types of protein you eat.

Proteins are made out of 22 different types of amino acids. Thirteen of these amino acids are produced by your own body. These are nonessential amino acids. But you can only get the other nine amino acids through your food choices. These are the essential amino acids.

Based on this knowledge, you can categorize protein sources as either “complete” or “incomplete.” A complete protein source contains all nine essential amino acids. Examples of complete protein sources are red meat, poultry, fish, eggs, milk, and yogurt.

Incomplete protein sources do not contain all the essential amino acids. Examples are mostly plant-based foods like rice, beans, and grains. That’s why vegetarians have to get their proteins from a wider variety of sources than non-vegetarians.

The Verdict: Aim to eat about 30% to 40% of your calories from mostly complete protein sources.

What Percentage of Calories Should Come from Fats?

Eating enough fats is crucial to maintain your testosterone levels, which helps you build muscle and burn fat effectively. But it’s important to choose the right kinds of fats. Here are the differences between the four types of fat:

Saturated Fats: Saturated fats are found mostly in meat, dairy products, and oils. In the past, it was believed that a diet high in saturated fats had a lot of adverse health effects.

But this has since been disproven, especially when the source of saturated fat comes from plant-based sources such as coconut oil. Still, if you have a certain health condition, like familial hypercholesterolemia, you may want to avoid eating too many saturated fats.

Monounsaturated Fats: Monounsaturated fats primarily contain heart-healthy omega-3 fatty acids and they are found in foods like avocados, nuts, fish, and olive oil.

They’re considered healthy fats because they protect your heart, support insulin sensitivity, and promote the fat-burning process. Omega-3 fatty acids also reduce inflammation and keep your hormone levels and cell membranes healthy. Most of the fats you’re eating should be monounsaturated fats.

Polyunsaturated Fats: Polyunsaturated fats contain omega-6 fatty acids and you’ll find them in nuts, corn, soybeans, and meat.

In moderation, omega-6 fatty acids support healthy brain functioning, but eating too many omega-6 fats causes inflammation, which can trigger a number of adverse health effects.

Trans Fats: This is the worst type of fats for your health. They’re found in fast-foods, microwavable foods, and other prepackaged foods. Always make sure you check the label to find out if a food contains trans fats and if it does, avoid it.

The Verdict: Aim to eat about 20% of your calories from fats.

What Percentage of Calories Should Come from Carbohydrates?

Your body breaks down carbohydrates into glucose, which is used as energy. Not all carbohydrates are created equal. You can make a separation between three different types of carbs:

Fiber-Rich Carbs: Fiber-rich carbs or complex carbs are the healthiest kinds of carbs. They’re the richest in nutrients and take the longest time to digest.

This comes with a couple of benefits: It helps to give you a constant supply of energy throughout the day, and it keeps your insulin level under control. But it also prevents you from craving foods that are bad for you. You should aim to get most of your carbs from fiber-rich foods. And it’s okay to eat them throughout the entire day.

Starchy Carbs: Starchy carbs also contain a lot of essential nutrients like calcium, iron, and B-vitamins. They’re digested faster than fiber-rich carbs and can be used for fast energy.

That’s also why they have a stronger response to your insulin level. Starchy carbs are perfect for eating after your workouts.

Refined / Sugary Carbs: Refined or sugary carbs are usually the foods we crave the most but they’re also the unhealthiest. Why? Because they’re the lowest in micronutrient content. And your body processes them the fastest.

This has a negative effect on your insulin level and it leaves you feeling hungry no matter how many of them you eat. Examples include soda, cereal, cookies, and white bread.

The Verdict: Aim to eat about 30 to 40% of your calories from carbohydrates. Make sure they mostly come from fiber-rich carbs. Eat a starchy carb meal after your workouts. Avoid eating refined sugary carbs as much as possible.

What Food Should You Eat?

The following foods can help you hit your caloric intake and build the leanest muscle mass:

Proteins:

• Eggs
• Chicken breast
• Pork chops
• Tuna
• Greek yogurt
• Cottage cheese
• Whey protein

Fats:

• Fatty fish (e.g., salmon, tuna, mackerel)
• Nuts (e.g., almonds)
• Seeds (e.g., pumpkin seeds)
• Oil (e.g., coconut oil)
• Supplements (e.g., MCT oil)

Carbohydrates (Fiber):

• Low-sugar fruits (e.g., berries)
• Beans
• Vegetables
• Legumes

Carbohydrates (Starch):

• Bread
• Pasta
• White rice
• Oats

Is It Possible to Build Muscle and Lose Fat Simultaneously?

Yes, it is indeed possible to both build muscle and lose fat at the same time, though it requires a strategic approach. For those with higher body fat percentages, maintaining a calorie deficit while engaging in strength training can lead to muscle growth. This happens because the body uses stored fat as an energy source while protein supports muscle building.

However, achieving simultaneous muscle gain and fat loss is not without its challenges. It demands careful attention to diet and exercise, particularly a higher protein intake and consistent, effective strength training routines. For some, this approach can be slower than focusing solely on muscle gain or fat loss, but it can be more sustainable in the long run.

Tips for Success:

• Strength Training: Regular, progressive resistance workouts are crucial.
• Protein Intake: Ensure adequate protein to support muscle repair and growth.
• Calorie Management: Aim for a slight caloric deficit, allowing the body to tap into fat stores for energy.

It's important to remember that this method may not be suitable for everyone, depending on individual goals and body composition. Consulting with a fitness professional or nutritionist can provide personalized guidance.

Does Muscle Weigh More Than Fat?

A common question in the world of fitness is whether muscle weighs more than fat. Let's break it down.

Understanding Weight and Volume

The confusion often arises from comparing weight with volume. By weight, a pound is a pound—whether it's muscle or fat. However, muscle and fat differ significantly in density. Muscle is denser than fat, which means it takes up less space pound-for-pound. Specifically, a pound of muscle occupies about 18% less space than fat.

Implications in Fitness

When building muscle, you might notice changes in your body composition rather than a significant drop in weight. It's possible for someone to look leaner and more toned without substantial weight loss, due to this difference in density. This occurs because muscle growth generally requires additional caloric intake, potentially leading to an increase in overall weight, despite looking more compact and defined.

What's the Takeaway?

While muscle does not weigh more than fat pound-for-pound, it's the density that changes your appearance and body composition. Focusing on muscle gain can lead to a leaner look without necessarily dropping weight, debunking the myth that gaining muscle will make you weigh less.

When to Eat to Get the Best Results

The difference between the three types of carbs brings up the topic of meal timing. Here’s the thing: WHEN you eat these macronutrients also matters. Why? Because your body processes specific foods better during particular moments in the day.

For you to understand, you need to know how working out affects your body. You see, your muscles use a large part of its glycogen stores to fuel your workout. Some of the proteins in your muscles also get broken down.

What happens next? Your body desperately wants to refill its glycogen stores. And rebuild all of the broken-down proteins. That’s why it starts using nutrients to rebuild muscle way more effectively than it usually would.

But here’s the kicker: Studies show that your body is only in this mode within the first 30 to 45 minutes AFTER your workout. This timeframe is called “the anabolic window of opportunity.”

Since the window of opportunity is so short, you need to eat carbs that can supply energy: Starchy carbs are perfect for this. So, always have a post-workout (PW) meal with starchy carbs and quality proteins

Everything else comes down to eating five to eight meals with the right balance of proteins, fats, and carbs spread throughout the day.

Measure Your Muscle Gains

Measuring your progress will help you tweak your workouts to maximize your muscle gains. Here are the best ways to do just that:

Progress Pictures: Take a picture of yourself on Day One, then continue to take progress pictures once or twice a month.

Overall Weight: You should weigh yourself daily, first thing in the morning after you use the bathroom. At the end of the week, tally the average.

Body Fat vs. Muscle: You can use a scale to keep track of your weight but, unfortunately, a scale doesn’t tell you how much of that weight is actual muscle.

That’s why you also need to keep track of your body fat percentage. It’s best to measure your body fat percentage once every month. And it’s important to continue using the same test. Why?

A different body fat percentage test can give you a completely different number. The most common and cost-effective method to measure body fat is a bioelectrical impedance test.

How Can You Calculate Lean Body Mass?

Calculating lean body mass (LBM) is an essential step in understanding your overall body composition, particularly if you're looking to gain muscle. Your LBM is essentially the weight of everything in your body except fat, encompassing muscle, bones, and organs.

Methods for Determining Lean Body Mass

1. Calipers and Skinfold Measurements
   This method involves measuring the thickness of skinfolds at various body sites. Though it requires a bit of practice or professional assistance, it is a budget-friendly option that offers reasonably accurate estimations.

2. Bioelectrical Impedance Analysis (BIA)
   Available in many home scales and handheld devices, BIA estimates body composition by sending a weak electrical current through your body. While convenient and quick, it's vital to consider that BIA can occasionally yield less precise results due to factors like hydration levels.

3. Hydrostatic Weighing
   Also known as underwater weighing, this technique is one of the more precise methods. It calculates body composition based on your body’s buoyancy, offering a comprehensive insight into your LBM. Expect to visit specialized facilities for this method.

4. Dual-Energy X-Ray Absorptiometry (DXA) Scans
   Renowned for its accuracy, DXA scans provide detailed images, highlighting muscle and fat distribution throughout the body. These scans can be slightly pricier but are invaluable for those who want in-depth information.

5. Online Calculators and Equations
   Various online tools can calculate LBM using formulas that incorporate your weight, height, and body fat percentage. While simple and easily accessible, remember that these calculations are estimations and may lack precision.

Consistency Is Key

Regardless of the method chosen, it's crucial to stick with the same approach over time to accurately track progress. Variations between methods can lead to inconsistent readings, making it harder to determine true changes in your body composition.

By finding the method that best suits your needs and resources, you can gain valuable insights into your lean body mass, aiding in achieving your fitness goals.

How Much Does Muscle Outperform Fat in Burning Calories?

When it comes to burning calories, muscle significantly outshines fat. Muscles are more metabolically active, meaning they consume more energy even when you're at rest.

Caloric Burn Difference:

• Muscle: Each pound of muscle can burn between 4.5 to 7 calories daily. This makes muscle a powerhouse in your body’s energy expenditures.

• Fat: Conversely, a pound of fat uses a mere 2 calories or less per day. It's clear that muscle contributes far more to your daily caloric needs.

Why the Difference Matters:

Muscle tissue not only supports a higher metabolic rate but also assists in maintaining strong bones and recovering from injuries. As we age, preserving muscle becomes crucial for overall health, including mitigating risks of conditions like obesity and diabetes.

It’s evident that enhancing your muscle mass through strength training or daily exercise can make a marked difference in how your body utilizes calories and maintains health.

How Training Level and Body Composition Impact Calorie Requirements for Muscle Gain

When aiming to build muscle, understanding how your training level and body composition affect your calorie needs is crucial.

Training Level

1. Beginners: If you're just starting out, you may find it easier to pack on muscle. This ease comes from not having fully tapped into your muscle-building capacity. Beginners often see rapid gains because their muscles respond quickly to new stimuli.

2. Advanced Athletes: For those who are more highly trained, gaining additional muscle can be challenging. Once a significant amount of muscle mass has already been developed, the body requires more precise calorie adjustments to continue building.

Body Composition

1. Lean Individuals: Those with a lower body fat percentage have a tendency to convert a calorie surplus more effectively into muscle rather than fat. Research indicates that naturally lean people often see healthier muscle gains when eating a surplus, although they may need to consume calories to the point of discomfort.

2. Higher Body Fat Percentage: For individuals with more body fat, a calorie surplus could lead to more fat gain than muscle. In such cases, it might be advantageous to consider trimming down body fat before seeking to bulk up further, particularly for those already experienced in training.

Caloric Needs

While it’s often cited that an additional 2,500 to 2,800 calories are needed to build a pound of muscle, this doesn’t mean simply adding these calories will yield results. It's about tailoring your intake based on your unique situation:

• Beginners should focus on gradual increases in caloric intake, matched with a consistent training regimen.
• Advanced individuals may require smaller adjustments and potentially more targeted nutrient intake to continue progressing.

Summary

Increasing muscle mass involves more than just calorie intake; it requires a strategic approach influenced by your training level and body composition. Understanding and adjusting these variables can lead to more effective muscle-building outcomes.

How Muscle Gain Rates Vary for Beginners and Advanced Lifters

When it comes to building muscle, the journey differs significantly between beginners and advanced lifters. The potential for muscle gain is influenced by various factors, including current muscle mass, nutritional choices, and training strategies.

Fast Gains for Beginners

Beginners often experience rapid muscle growth due to their bodies being unaccustomed to resistance training. In their initial stages, they can see noticeable gains quickly. Typically, beginners might add 1 to 1.5% of their body weight in muscle each week. This is a period marked by efficient muscle synthesis, as the body responds emphatically to new physical demands.

Slower Progress for Advanced Lifters

In contrast, advanced lifters face a tougher challenge. As their bodies adapt to sustained training, the rate of muscle gain slows significantly. For these seasoned athletes, muscle growth may occur at a much more gradual pace—sometimes only adding a pound or two of muscle over the course of a year. Achieving further gains requires meticulous attention to refined training routines and nutrition plans.

Balancing Nutrition and Training

Regardless of experience level, success in muscle building depends substantially on combining effective training with proper nutrition. Beginners and advanced lifters alike need to tailor their approaches to fit their unique stages of development. Protein intake, calorie management, and recovery techniques all play crucial roles in maximizing muscle growth potential.

Know Your Calories to Build Muscle

Knowing exactly how many calories you need to eat is crucial to building lean muscle effectively. You can calculate your daily caloric intake by adding 250 to 500 calories to your Total Daily Energy Expenditure (TDEE).

However, it’s easy to slightly miscalculate your TDEE. To make sure you’re hitting the right number, keep close track of your progress. Weigh yourself and measure your body fat percentage regularly.

Also, make sure you’re getting these calories from quality food sources: You should get 30% to 40% of your calories from protein sources; 30% to 40% from (mostly fiber-rich) carbs sources; and around 20% from healthy fat sources.

Lastly, meal timing also matters: Eating a protein and carb-heavy meal post-workout will help you maximize muscle gain.