How Many Calories Do You Need to Build Muscle?

Ever wondered if you’re eating enough to support muscle growth?

Knowing how many calories to build muscle is key. It makes sure your workout efforts pay off.

Whether you dream of bodybuilding or just want a better physique, knowing your muscle building calorie intake is a must.

To gain a pound of muscle, you need about 2,500 to 2,800 extra calories. This is way more than what’s needed to keep your body fat. So, eating right is crucial for building muscle.

Loads of things affect how many calories you need. These include your age, sex, how tall you are, your weight, and how active you are. To gain muscle, you need to eat more calories than you use. You can figure this out with your Basal Metabolic Rate (BMR) and your activity level.

Did you know muscle uses 10 to 20% of your daily calorie needs? In contrast, fat only uses about 4 to 5%.

This means muscles burn more calories than fat does. So, getting your calorie count right is super important. It helps you gain muscle without gaining too much fat.

Ready to get your nutrition right for muscle building? Keep reading. Find out how to calculate your ideal daily calorie intake for muscle growth. Make sure every minute you spend in the gym counts.

how many calories to build muscle

Understanding Caloric Surplus for Muscle Gain

To build muscle, you need to eat more calories than you burn. This process is known as a caloric surplus. It’s key for growing muscles. Let’s explore why getting extra calories is important for your muscle-building goals.

What is a Caloric Surplus?

A caloric surplus happens when you eat more calories than your body needs to keep its weight. For instance, gaining one pound of muscle may require eating 2,500 to 2,800 extra calories. This extra energy helps your body make new muscle.

People with lean bodies should eat 300 to 1,000 more calories, depending on how often they work out.

Why Is a Caloric Surplus Necessary?

Eating enough calories is crucial for muscle growth. It helps your body handle tough workouts and recover afterward. Muscles use more calories daily than fat does so a caloric surplus helps keep building muscles.

Men should eat 200-400 more calories daily for muscle growth; women need an extra 100-300 calories. This helps grow muscles without too much fat.

Optimal caloric intake is not just for building muscles but also for other body functions. Muscle tissue needs more calories than fat for maintenance and growth. Aim for a daily surplus of 100-400 calories for balanced muscle gain and less fat.

How Muscle Building Works

Muscle building is more than just working out. It needs the right mix of food and exercise. Getting enough protein and doing strength training are key. Plus, you need enough calories to grow your muscles.

Role of Protein in Muscle Growth

Protein is key for fixing and growing muscle fibers. A study from 2019 shows that eating 1.6 to 2.2 grams of protein for each kilogram of your weight every day helps muscles get bigger. When you eat enough protein, your body has what it needs to build up muscles.

  • Chicken, fish, and dairy are great sources of protein.
  • Proteins work best when you eat them with other nutrients for muscle building.

To get the best muscle gains, you need a lot of protein and calories. This combo is the secret.

Impact of Strength Training on Muscle Gains

Strength training starts the process of muscle growth. Lifting weights makes small tears in your muscles. Your body then fixes them, making them stronger. This damage is actually good because it helps muscles get bigger and tougher.

What does this have to do with needing more calories?

  1. Extra calories give energy to fix and grow muscles.
  2. Eating 10% to 20% more calories can help you slowly gain weight each week.

For muscle mass, athletes might eat about 20 calories for each pound they weigh. For example, a 180-pound guy would need around 3600 calories every day.

The real trick is to combine strength exercises with eating the right amount of calories. This makes muscles grow.

How to Calculate Your Calorie Needs

Calculating how many calories you need to build muscle involves a few steps. You need to understand your Basal Metabolic Rate (BMR), how active you are, and the extra calories needed for muscle growth. We’ll show you how to figure this out for a good muscle-building diet.

Using Basal Metabolic Rate (BMR)

Your BMR is the calories your body needs just to perform basic functions when at rest. To calculate it, you can use formulas like the Mifflin-St Jeor equation. This equation is especially good for those just starting out. For guys, you use the following formula:

66 + (6.2 × weight in pounds) + (12.7 × height in inches) – (6.76 × age in years)

The BMR takes into account your weight, height, and age. It gives you a base number of daily calories you need.

Adjusting for Activity Levels

After figuring out your BMR, you then adjust it based on how active you are. This adjusts for calories you burn while moving. Depending on your activity level, you use different multipliers:

  • Sedentary: BMR × 1.2 (little or no exercise)
  • Lightly Active: BMR × 1.375 (light exercise/sports 1-3 days/week)
  • Moderately Active: BMR × 1.55 (moderate exercise/sports 3-5 days/week)
  • Very Active: BMR × 1.725 (intense exercise/sports 6-7 days a week)
  • Extremely Active: BMR × 1.9 (very intense exercise/physical job, training 2x/day)

This new total is your Total Daily Energy Expenditure (TDEE). It’s how many calories you need to keep your weight stable, according to your lifestyle.

Including Caloric Surplus for Muscle Gain

To gain muscle, you must eat more calories than you burn. This surplus supports muscle growth. Experts suggest adding 300 to 1,000 calories on top of your TDEE. This depends on your body fat level and how much you train. A good starting point is to add 500 calories.

For instance, if you need 2,500 calories per day, aim for 3,000 calories for muscle building. This makes sure your muscles get enough energy for growth. It also covers energy used in building muscle proteins.

How Many Calories to Build Muscle

Finding the optimal calorie intake for muscle building is key for those wanting to see big gains.

Eating more than 2,500 extra calories each week can lead to a pound of new muscle. But, the exact calories needed differ for each person. This depends on things like your weight, how hard you workout, and your overall eating plan for muscle growth.

To grow muscle, you should eat 44 to 50 extra calories per kilogram of your body weight. On average, male bodybuilders eat 3,800 calories a day when bulking, and female bodybuilders eat 3,200.

This is more than the 2,400 for men and 1,200 for women when they are cutting calories. It’s important to change how much you eat if you’re not gaining the right amount of weight each week during your bulking phase.

For muscle gains, you also need a good muscle building nutrition plan. When bulking, try to get:

  • 45–60% of calories from carbs
  • 30–35% of calories from protein
  • 15–30% of calories from fat

Experts say eat 10–20% more than the calories you need to stay the same weight during bulking.

This should help you gain about 0.25–0.5% of your body weight each week. Supplements like caffeine, creatine, and protein powder can also help meet your muscle-building targets.

To sum it up, eating the right amount of calories is very important. For gaining muscle, you might need about 500 extra calories each day.

But, always keep an eye on your progress. This ensures that the extra calories help grow muscles, not fat.

The Role of Macronutrients

Macronutrients are key for muscle growth and health. Getting the right mix of protein, carbs, and fats is essential. This balance supports muscle growth and health.

Importance of Protein

Protein is crucial for muscle building. It has 4 calories per gram. Protein aids in muscle growth, repair, and upkeep.

For muscle building, intake should be 1.4 to 2.0 grams per kilogram of body weight. This is 10-35% of daily calories. Lean proteins like skinless chicken, turkey, and salmon are great. They offer amino acids for muscle repair.

Balanced Carbohydrate Intake

Carbohydrates are vital for energy. They provide 4 calories per gram. Carbs should be 45-65% of daily calories for muscle building.

They fuel workouts and help with muscle recovery. 3 to 5 grams of carbohydrates per kilogram of body weight is recommended. Whole grains, fruits, and veggies are good for sustained energy and health.

Healthy Fats for Energy

Fats are high in energy, providing 9 calories per gram. They are important for hormone production and vitamin absorption.

Fats should be 20-35% of daily calories in muscle building. Choose unsaturated fats from avocados, nuts, and seeds. These support heart health and body function. Limit saturated and trans fats to stay healthy.

Sample Muscle Building Diet Plan

A structured diet plan is key to grow muscles. It mixes high-protein foods and snacks for enough calories all day.

muscle building diet plan

Breakfast

Start with a high-protein breakfast to begin muscle growth. Try scrambled eggs with spinach and oatmeal with fresh berries.

Lunch

Lunch should have lots of protein and carbs. Grilled chicken breast, quinoa, and steamed broccoli are great for this goal.

Dinner

Dinner helps with night-time recovery. Eat seared salmon with omega-3s, roasted sweet potatoes, and grilled veggies.

Snacks

Snack healthily to keep energy up and hit calorie targets. Try Greek yogurt with honey, mixed nuts, or apple slices with almond butter.

Common Mistakes in Muscle Building Diet

Building muscle needs a good nutrition plan. Avoid common mistakes to make sure you grow muscle effectively. It’s very important to know how much and what to eat.

Overeating vs. Under Eating

Eating too much or too little can hurt your progress. Too much food can make you gain unwanted fat. Too little means your muscles won’t get the nutrients they need to grow.

A person who weighs 140 pounds needs up to 112 grams of protein each day. Eating 20 to 30 grams of protein per meal helps build muscle. Bodybuilders might need 3 to 7.5 grams of carbs per kilogram of their weight for energy.

Lack of Macronutrient Balance

Not having a good mix of proteins, carbs, and fats is a big problem. Balanced nutrients are crucial for muscle building. Each one has its special role in growing muscles:

  • Protein: Essential for muscle repair and growth. Eating 20 grams of whey protein with 40 grams of carbs before workouts is a good idea.
  • Carbohydrates: They give you the energy for workouts. Endurance athletes might need up to 10 grams per kilogram of their weight every day.
  • Fats: Important for producing hormones that help muscles grow. Include healthy fats from avocados, nuts, and fish in your diet.

Not eating the right balance can hurt your muscle gains and health. Bodybuilders often need 17 to 20 calories for muscle growth per pound of their weight.

Staying consistent with your diet and workouts is essential. Eating enough calories and balancing your nutrients while working out regularly will lead to better muscle growth and shape.

Tracking Your Progress

Keeping track of muscle gain means often checking your weight and body size. This helps you know how you’re doing and if you need to eat differently or workout more.

Watching these aspects closely helps in managing diet and supports muscle growth.

tracking muscle gain

Importance of Regular Weight Tracking

It’s vital to check your weight regularly to see muscle growth. By knowing your weight, you can tell if you’re eating the right amount more than your body usually needs.

Gaining about 0.5 kilograms a week shows you’re on track without gaining too much fat.

Using Body Measurements

But just looking at weight isn’t enough. Measuring parts of your body like your chest, waist, and thighs gives more clues about muscle and fat changes.

This helps fine-tune your diet and workout plan based on what you see and measure.

To get the most from tracking muscle gain, take regular photos and use apps to watch what you eat. These steps keep you motivated and show clearly how you’re doing on your fitness path.

Supplementing for Muscle Gain

When you want to grow your muscles, adding supplements can really boost your results. Muscle building supplements help with recovery. They also make your muscles stronger and perform better, helping you build muscle over time.

Effective Supplements for Muscle Growth

There are several great supplements for those looking to bulk up:

  • Creatine: It can boost muscle creatine levels by up to 40%, improving performance and speeding up recovery. Women have much lower creatine levels than men, so they benefit a lot from this.
  • Beta-Alanine: Great for increasing lean body mass, beta-alanine helps your muscles endure longer during workouts.
  • HMB: Taking 1.5-3g daily for 3-12 weeks can really increase your muscle mass, making it a key supplement for muscle growth.
  • Branched-Chain Amino Acids (BCAAs): Studies show BCAAs, which are a big part of muscle amino acids, can help you gain muscle and recover faster.
  • Essential Amino Acids: Taking 5-9g before or after lifting weights boosts muscle protein creation.

Using Protein Powders

Protein powders are an easy way to get quality protein, which is essential for fixing and growing muscles. Researchers have found that different protein powders can be really effective:

  • Whey Protein: Drinking 20-40g daily for 8-12 weeks can significantly increase your muscle size and strength, while also reducing fat.
  • Weight Gainer Supplements: For those who find it hard to eat enough, weight gainers with more than 1,000 calories per serving can help a lot.
  • Carbohydrate Supplements: Taking carbs like Vitargo and Karbolyn with your protein after working out boosts muscle protein making.

By wisely choosing these supplements, you can ensure your body gets what it needs for building muscle.

Common Myths About Muscle Building Nutrition

Understanding what’s true or false in muscle building nutrition can be tough. Many myths about building muscle exist despite what science says.

Here, we clear up two big myths to show what really works for muscle growth and nutrition.

Myth: More Protein Means More Muscle

Many people think eating a lot of protein means more muscle. Protein intake for muscle growth is important, but not everything.

Eating too much protein can lead to weight gain from fat, not muscle. A balanced diet with carbs and fats helps the body use protein for muscle.

Myth: Carbs Are Bad for Muscle Growth

Some believe that carbs hurt muscle building. But carbs are actually key to energizing workouts.

Cutting carbs can worsen performance and slow muscle recovery. So, carbs should be part of a diet aimed at fitness success.

Believing these myths can lead to missing out on needed nutrients. A diet rich in various nutrients, not just one, supports muscle building and health.

Conclusion

To build muscle effectively, you must know your calorie needs and eat the right macros. Start by finding out your Basal Metabolic Rate (BMR).

You then adjust it based on how active you are to find your Total Daily Energy Expenditure (TDEE).

For example, a 30-year-old guy who weighs 175 lbs and is 5’11” tall has a BMR of 1,834 calories a day. With moderate activity, his TDEE is around 2,843 calories a day.

For muscle growth, eat 250-500 calories more than your TDEE. Make sure to eat enough protein, about 1.2 to 2.2 grams per kilogram of your body weight daily. You also need the right amount of carbs and fats.

For instance, if you’re eating 3,100 calories per day, you could get 1,550 calories from carbs, 775 from fats, and 775 from protein. This mix supports muscle growth.

Keep track of your progress by measuring your weight and size often. Adding the right supplements can also help.

It’s important to know that eating more protein doesn’t always mean more muscle. A balanced diet with the right macros is key.

Stick to these tips and don’t forget to lift weights regularly and rest. This will help you reach your muscle-building goals.

FAQ

How many calories do you need to build muscle?

To build muscle, it’s key to know how many calories you need daily. Your age, sex, height, weight, and fitness goals affect this number.

You need to eat more calories than you burn. This extra, about 500 calories a day, helps put on muscle while controlling fat gain.

What is a caloric surplus?

A caloric surplus means eating more calories than you use. It’s key for muscle growth. This extra energy helps with workout recovery. It also stops muscle from breaking down.

Why is a caloric surplus necessary for muscle gain?

You need a caloric surplus for muscle growth. It gives your body the extra energy to fix and create muscle after you lift weights. Without enough calories, muscle growth slows down. Your progress could even backtrack.

What role does protein play in muscle growth?

Protein is vital for muscle growth. It fixes and builds the muscle fibers weight lifting breaks down. Try to get 1.6 to 2.2 grams of protein per kilogram of body weight for good muscle recovery and growth.

How does strength training impact muscle gains?

Strength training makes muscles bigger and stronger. It should pair with the right diet and enough calories for the best muscle growth. Keep changing up your workouts to keep gaining muscle.

How do you calculate your calorie needs?

Start by finding out your Basal Metabolic Rate (BMR). This number shows the calories you need just to exist at rest. Then, adjust it based on how active you are. Add about 500 calories for muscle growth.

What is Basal Metabolic Rate (BMR)?

Your Basal Metabolic Rate (BMR) is how many calories you need to just live, like for breathing and your heart beating. It’s the base for figuring out your calorie needs.

How do activity levels affect calorie needs?

How active you are changes how many calories you need. If you’re more active, you need more calories for energy. Adjust your BMR with an activity multiplier to find out how many calories you should eat.

Why include a caloric surplus for muscle gain?

A caloric surplus provides energy for building muscle and doing activities. Without it, you might not build new muscle. This could stop your progress.

How many calories should you consume to build muscle?

To build muscle, eat 250-500 more calories than your body needs. This depends on things like your metabolism and activity level. Changing your calorie intake helps you gain muscle without too much fat.

Why are macronutrients important for muscle growth?

Macronutrients—heavy hitters like proteins, carbs, and fats—play big roles in muscle building. Proteins build muscle, carbs fuel your workouts, and fats help with important hormones for growth and health.

What is the importance of protein in muscle building?

Protein fixes and builds the muscle you work out. Eating enough high-quality protein helps your muscles recover and grow. It’s a must-have in your diet.

Why is a balanced carbohydrate intake necessary?

Carbs give you energy for your workouts and help you recover. They refill your muscle’s energy stores, so you’re ready for the next workout.

How do healthy fats contribute to muscle growth?

Healthy fats are key for things like making hormones, vital for muscle growth. They’re also a dense source of energy to keep your diet balanced.

What should a sample muscle-building diet plan include?

A good muscle-building diet has nutrient-packed meals and snacks. Start your day with protein-rich eggs and oatmeal. Lunch can be grilled chicken and quinoa. Dinner might be salmon and veggies. Have snacks like Greek yogurt or nuts to stay energized.

What are common mistakes in a muscle-building diet?

Eating too much can add too much fat, not muscle. Not eating enough stops muscle growth. You need the right balance of proteins, carbs, and fats. Missing out on any can mess up your muscle-building plans.

Why is regular tracking of progress important?

Keeping track of your weight and measurements shows if you’re really building muscle. It helps adjust your eating and workout plans. This ensures you’re on the right path to gain muscle.

What are effective supplements for muscle growth?

Creatine and protein powders help with muscle growth. Creatine boosts your workout results and recovery. Protein powders make getting enough protein easy, especially after working out.

Are there common myths about muscle-building nutrition?

Yes, like thinking too much protein always means more muscle. Balance in your diet is key. And no, carbs aren’t bad—they’re essential for powering through your workouts.

Roger Kruger
Roger Kruger
Roger is an editor at Dietarious.com, he is passionate about dieting, bodybuilding, and weight loss supplements.

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