How many calories do I need to build muscle?

By Dr. Crionna Tobin, Phd, Optimum Nutrition, Head of Nutrition & Education

Key Learnings

1. Calories and Muscle Building: Muscle building hinges on a balance between caloric intake and caloric expenditure. Calories are a measure of energy, and you need to provide your body with enough energy to grow.

2. Total Daily Energy Expenditure: Balancing your caloric intake (food and drink) with your total daily energy expenditure (TDEE) is crucial. TDEE is the sum of your basal metabolic rate, the energy used in digesting food, and physical activity.

3. Calorie Surplus Amount: To effectively build muscle, aim for a caloric surplus, typically an additional 250-500 calories above your TDEE. Use our protein calculator to learn how many calories you need to support your muscle building goals. This surplus, however, is not a one-size-fits-all; it varies individually and requires careful monitoring and adjustments.

4. Tracking Progress: Consistent tracking is vital. This includes monitoring your weight – with an ideal target of about 0.5 kilograms of weight gain per week – and using visual feedback like progress photos.

5. Practical Tips: Calculating your TDEE, and your calorie intake and tracking your weight or visual progress can help you make changes to your plan over time. 

Introduction 

At the core of muscle building is a simple yet often misunderstood concept: the balance between calorie intake and expenditure. Calories are the energy units that fuel our bodies for every activity, from basic bodily functions to intense physical exercise. For muscle growth, the right number of calories, along with proper nutrition and resistance training, is essential. 

Calories and Muscle Building 

Calories play a crucial role in muscle building. They provide the energy required for your workouts and the raw materials needed for muscle repair and growth. Consuming too few calories can lead to muscle loss, while too many can lead to unwanted fat gain. Thus, striking a balance is key. 

Total Daily Energy Expenditure 

Understanding total daily energy expenditure (TDEE) is pivotal when trying to gain muscle mass. TDEE is the total number of calories your body burns in a day, encompassing various components: Basal metabolic rate (BMR), the energy used for basic bodily functions at rest; the thermal effect of food (TEF), which is the energy used to digest and metabolise food; and the energy expended during physical activity, including both planned exercise and non-exercise activity thermogenesis (NEAT), such as walking or fidgeting1. Knowing your TDEE is crucial because it represents the baseline number of calories you need to maintain your current weight. To gain muscle, you must consume more calories than your TDEE – a concept known as a caloric surplus. However, it’s not just about eating more; the ‘quality’ of the surplus also matters. A well-planned diet, rich in protein, healthy fats, and complex carbohydrates, in conjunction with a structured resistance training program, ensures that the extra calories contribute to muscle growth rather than excessive fat gain2. Balancing your TDEE with a targeted caloric surplus is therefore a delicate and vital part of any effective muscle-building strategy. 

Components of TDEE 

Basal Metabolic Rate (BMR) and Muscle Building 

Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic functions at rest, such as breathing, repairing your cells, and hormone production. It’s influenced by factors like age, gender, weight, height, and body composition (the balance of muscle mass and fat mass in your body). Understanding your BMR is crucial because it forms the foundation of how many calories you need daily. For muscle building, you’ll need to consume more calories than your BMR to provide enough energy for your workouts and the muscle-building process. To learn what your estimated calorie requirements are to support your muscle building goals check out our protein calculator or engage your brain and following the calculation flow below starting with estimating your BMR using the Harris-Benedict BMR equations below: 

Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years) 

Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years) 

Physical Activity Level Multipliers  

To estimate your total calorie expenditure, multiply your RMR by a Physical Activity Level (PAL). PAL multipliers are:  

BMR x 1.2 (sedentary) 

BMR x 1.375 (exercise lightly one to three times per week) 

BMR x 1.55 (exercise three to five times per week) 

BMR x 1.725 (exercise six or seven days per week) 

BMR x 1.9 (exercise seven days per week and also have a physically demanding job.  

The Thermic Effect of Feeding  

The Thermic Effect of Food (TEF) contributes to Total Daily Energy Expenditure (TDEE) by accounting for calories burned during digestion and absorption of food. Typically, TEF comprises about 10% of TDEE. 

Calorie Surplus Amount  

The optimal caloric surplus for muscle building, while minimising fat accumulation, varies between individuals and involves a degree of trial and error. Typically, consuming an additional 250-500 calories above your Total Daily Energy Expenditure is recommended. However, individual differences in metabolism, activity levels, and body composition mean that the ideal surplus can differ. It requires attentive monitoring and adjustments over time2. Building muscle isn’t just about the total number of calories; the source of these calories is equally important. Macronutrients, namely proteins, carbohydrates, and fats, play important roles in muscle building. Our protein calculator will also give you an estimate of how much of each you require based on your goals. Proteins are vital for muscle repair and growth, carbohydrates are the primary energy source for your resistance training workouts, and fats support the caloric surplus3. For some it can be challenging to eat enough calories, protein, and carbohydrate to hit daily requirements for muscle building. In these instances, a muscle gainer, such as Serious Mass can be a convenient option to get high quality calories to support muscle gain and performance goals.  

Conclusion

Understanding and managing your caloric intake is a fundamental aspect of building muscle mass. By considering factors like BMR, exercise, lifestyle, and physical activity and using tools like dietary tracking apps, you can tailor your diet to effectively support muscle growth. Remember, consistency and attention to your body’s needs are key to achieving your muscle-building goals. 

References

1. Donahoo, W. T., Levine, J. A., & Melanson, E. L. (2004). Variability in energy expenditure and its components. Current Opinion in Clinical Nutrition & Metabolic Care, 7(6), 599-605. 

2. Aragon, A. A., & Schoenfeld, B. J. (2020). Magnitude and composition of the energy surplus for maximizing muscle hypertrophy: Implications for bodybuilding and physique athletes. Strength & Conditioning Journal, 42(5), 79-86. 

3. Tesch PA, Colliander EB & Kaiser P (1986) Muscle metabolism during intense, heavy-resistance exercise. Eur J Appl Physiol Occup Physiol. 55:362–6.