Leena Watts
Building muscle is not as simple as increasing your calorie intake. It requires a strategic approach to nutrition and training. The number of calories you need depends on your individual needs, including your level of training, starting body composition, genetics, and overall diet. For example, those new to resistance training with higher BMIs may experience greater fat loss in a calorie deficit, while more experienced lifters with less body fat to lose may find a calorie surplus leads to greater muscle gain. In general, a small calorie surplus of 200-500 calories per day is sufficient for muscle gain, but it's important to prioritize nutrient-dense, whole foods and adequate protein intake to support muscle growth and avoid excessive fat gain.
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What You'll Learn
A calorie surplus is needed to build muscle
To build muscle, it is necessary to consume a calorie surplus diet. This means eating more calories than your body burns in a day. The body can be in a calorie deficit and still build muscle at higher levels of body fat, but only if strength training and a higher protein intake are incorporated. This is because the body will use fat stores to fuel itself. However, this method is challenging to achieve and may take longer than focusing solely on muscle gain or fat loss.
The amount of calories needed to build muscle depends on individual factors, such as the level of training, genetics, and overall diet. According to a 2019 study, those new to muscle building can aim for a caloric surplus of 10% to 20%, increasing body weight by 0.25% to 0.5% weekly. Advanced bodybuilders should be cautious about their calorie intake and weight gain, as these figures may not apply to them.
To ensure muscle gain rather than fat gain, it is recommended to consume a diet rich in nutrient-dense, whole foods. Carbs and protein require more energy to be stored as body fat, and an estimated 2,500 to 2,800 excess calories are needed to gain one pound of lean mass. Therefore, the proportion of calories from protein should remain at 30% to 35% to support optimal muscle growth, with carbs comprising the largest percentage of the diet, followed by protein and fat.
To meet caloric needs, foods such as Greek yogurt, tuna, turkey breast, and various beans can be incorporated into the diet. Additionally, protein shakes and supplements can help increase protein intake, with research suggesting that rice protein supplements can produce similar muscle gain to whey protein. It is also important to note that the volume of exercise can impact the ability to build muscle. The progressive overload principle involves progressively increasing the load and stress on targeted muscles, which will lead to mass gains.
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The amount of calories needed depends on individual factors
The amount of calories a person needs to build muscle depends on several individual factors. Firstly, the level of training experience is important. For instance, those new to resistance training and with higher BMIs may find that a calorie deficit strategy works well for building muscle, as they are likely to experience greater fat loss in response to lifting weights. On the other hand, more experienced lifters with less body fat to lose will likely benefit from a calorie surplus, which provides the perfect environment for maximum muscle gain.
Body composition is another key factor. A person's starting body fat percentage can affect their overall muscle-building potential, as well as the type of bulking diet that will work best for them. For example, at higher levels of body fat, it is possible to build muscle in a calorie deficit, as the body can use fat stores as fuel, provided strength training and higher protein intake are incorporated. However, this approach can be challenging and time-consuming, and it may not be suitable for everyone.
Genetics and overall diet also play a role in determining the number of calories needed for muscle growth. For instance, some people may have intolerances or allergies that limit their dietary options. Additionally, individual calorie needs can be influenced by factors such as age, as older adults may require different nutrition and training strategies to support muscle health and strength.
To determine the right calorie intake for muscle building, it is essential to consider individual needs and goals. Consulting with a registered nutritionist or dietitian can help tailor a plan to suit a person's specific requirements, ensuring that their diet is nutritionally adequate and aligned with their muscle-building goals.
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Calories should come from nutrient-dense, whole foods
When it comes to building muscle, calorie intake is crucial. To build muscle, you need to consume more calories than you burn each day. This is often referred to as a calorie surplus. However, it's important to note that not all calories are created equal. A focus on nutrient-dense, whole foods is essential to support muscle growth and overall health.
Nutrient-dense, whole foods provide the body with the vitamins, minerals, and macronutrients necessary for muscle building. This includes protein, which is essential for muscle tissue repair and growth. High-protein foods such as meat, poultry, fish, eggs, dairy, and plant-based sources like beans and nuts can help meet increased protein needs. Additionally, healthy fats and carbohydrates play a role in muscle building. For instance, unsaturated fats found in oily fish support brain, vision, and heart health, contributing to overall workout performance.
Whole foods also offer a variety of micronutrients that support muscle health. For example, Greek yogurt provides a mix of fast- and slow-digesting proteins, as well as vitamins A, B12, niacin, and B6. Similarly, tuna is a good source of protein and omega-3 fatty acids, which may help maintain muscle health, especially for older adults. Buckwheat, another whole food, is rich in B vitamins, magnesium, manganese, and phosphorus, making it a nutritious addition to a muscle-building diet.
While dietary supplements and protein shakes can be beneficial for those struggling to meet their protein requirements, they should not replace a diet centered on whole foods. A well-rounded diet that includes a variety of nutrient-dense whole foods ensures the body receives the full spectrum of nutrients needed to support muscle building and overall health.
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Limit cardio to build muscle
To build muscle mass, it is essential to consume more calories than your body burns. This caloric surplus, in combination with strength training and a high-protein diet, promotes muscle growth. While cardio exercises are important for overall health, they can impact your ability to build muscle.
Cardio exercises, especially high-intensity ones, can increase your calorie demands, requiring you to consume more calories to maintain a surplus. This can be challenging for individuals who already have high caloric requirements. Additionally, excessive cardio can slow down muscle recovery and deplete the energy needed for muscle building.
For beginners or those who struggle to gain weight, it is advisable to minimise cardio during the initial 8-12 weeks of muscle-building training. Instead, focus on establishing a consistent training routine and diet to promote muscle growth. After this period, you can incorporate light to moderate-intensity cardio exercises, such as biking, walking, or swimming, for 20-30 minutes, 2-3 times a week.
If you are beyond the beginner level or have specific cardiovascular fitness goals, regular cardio exercises are recommended. However, the type and frequency of cardio should be carefully considered. Opt for low- to moderate-intensity cardio, such as intervals, steady-state training, or low-intensity, long-duration exercises. Aim for 2-3 sessions per week, with each session lasting for at least 30 minutes.
Remember, while limiting cardio can help maximise muscle growth, it is still important to maintain a healthy cardiovascular system. Consult with a professional to determine the right balance of cardio and weight training for your specific needs and goals.
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Consume more calories from protein
When it comes to building muscle, consuming a higher amount of calories from protein is essential. This involves a strategic approach to nutrition and training, where you aim to eat more calories than your body burns. To increase muscle mass, you need a surplus of calories and protein in your system, supplied by regular meals throughout the day.
It's important to note that the number of calories needed to build muscle varies from person to person. Factors such as genetics, metabolic rate, current muscle mass, and training intensity all play a role. As a general guideline, consuming an excess of at least 2500 calories per week can lead to an increase in lean tissue by one pound. This equates to approximately 20 calories per pound of body weight per day. For example, an 180-pound male would require around 3600 calories per day to gain muscle mass.
To ensure you're getting enough protein, it's recommended to consume 1.5-2.0 grams of protein per kilogram of body weight. This is higher than the standard recommendation of 0.8 grams per kilogram, which is intended for sedentary individuals. Foods such as cottage cheese, egg whites, Greek yogurt, and protein powder shakes are excellent sources of protein. Greek yogurt, in particular, offers a mix of fast- and slow-digesting proteins, making it a beneficial snack option after a workout or before bed.
In addition to protein, include other nutrient-dense, whole foods in your diet. For instance, peanuts provide a good balance of protein, fat, and carbohydrates, along with essential vitamins and minerals. Almonds, although high in calories, can be consumed in moderation to boost your calorie and nutrient intake. If you're a fan of red meat, bison is a healthier alternative to beef when it comes to heart health.
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Frequently asked questions
It is recommended to eat a surplus of calories to build muscle. This can range from 200-500 calories above what you burn each day.
Weigh yourself at least three times a week and record what you eat using a calorie-tracking app. If your weight stays the same, that number of calories is your maintenance level.
You can use a calorie calculator to estimate the number of calories burned based on your activity level and other factors.
Focus on nutrient-dense, whole foods. Include a variety of protein-rich foods such as meats, poultry, fish, dairy, beans, nuts, and seeds.
Yes, creatine is a proven supplement for increasing strength, building muscle size, and supporting training intensity. Protein supplements like whey and casein can also help you meet your protein goals.
