How much of a calorie surplus to gain muscle?

By Coach Hunter Bennett

When it comes to building muscle, it is common to hear that you should “eat big to get big.” But is this really the case?

In this article we explain why a smaller surplus is better for maximising your long-term progress, and how you can do it effectively.

Why “Eat Big to Get Big” Can Be Bad Advice

Building muscle is an intensive process.

It requires a stimulus to promote muscle growth (i.e., lifting weights), the materials to make new muscle tissue (i.e., protein), and the energy to facilitate the development of that muscle tissue (i.e., calories).

As such, it stands to reason that eating a calorie surplus during muscle building phases enhances muscle growth.

However, the amount of muscle you can build on a weekly or daily basis is finite.

Once you have consumed the amount of energy you need to maximise muscle growth, any excess energy contributes to one thing – fat gain.

And the more fat you gain, the longer you are going to need to diet after your muscle gaining phase to see the results of your hard work.

This is particularly noteworthy because the research clearly shows that when you sustain a long-term energy deficit to lose fat, you will lose some muscle along with it.

This is why old school “cutting and bulking” cycles are not great options for natural lifters – because after cutting, you ultimately end up back where you started.

How Much of a Calorie Surplus to Gain Muscle?

So, how much of a calorie surplus to gain muscle?

It’s less than you think.

In fact, recent research has suggested that a daily surplus of 200-400 calories above maintenance is typically sufficient for most people. Any more than this has been theorised to lead to excess fat gain without additional muscle gain.

To date, this particular topic has been put to the test in a single study, which provided strong support for this suggestion.

In short, across the duration of an 8-week muscle building program, one group consumed a large surplus, while another group performed a small surplus that was only a couple of hundred calories over maintenance.

They found that all individuals saw equivalent increases in strength and muscle size, although those with a large surplus saw substantially larger increases in skinfold thickness, which is a very reliable measure for body fat.

So, if your goal is to maximise muscle growth and minimise fat gain, a 200-400 calorie surplus is a great place to start.

How to identify the right surplus for you

To set your surplus accurately, you first need to identify your maintenance calories — the number of calories you need to maintain your current weight.

We like to think of this as a two step process:

1. Estimate your maintenance calories

We like the Cunningham equation to do this, which is a scientifically validated method that factors in your lean body mass (muscle mass), which makes it more accurate for people who regularly lift weights.

THIS WEBSITE calculates your maintenance calories using the Cunningham equation for you.

2. Tracking Body Weight and Calorie Intake

Next step is to track what you eat and consume the recommended number of calories for 1-2 weeks, while also monitoring your weight every 1-2 days.

If your weight stays the same, you can be pretty confident you are eating around maintenance. If your weight is increasing, you are probably in a surplus. And if your weight goes down, you are probably in a deficit.

If you are in a surplus or deficit, adjust your calories by 200-300 up or down and repeat the process for another week.

Once you find the calorie intake that keeps you weight stable, you can be confident you have found your maintenance.

How to Ensure You Are Gaining Muscle, Not Fat

Once you’ve established your maintenance calories, simply add ~300 calories each day on top, and start “lean bulking.”

Here are some other tips to stay on track:

1. Track Progress Regularly: Keep an eye on your weight and your strength in the gym. If you notice rapid weight gain without an increase in strength or muscle size, it’s likely fat gain.
2. Monitor Strength Increases: Strength gains are a good indicator that you’re building muscle. If you’re progressively lifting heavier weights, you’re probably on the right track. If strength stalls and weight goes up, adjust your surplus.
3. Adjust Based on Results: If you’re gaining too much weight too quickly (more than 0.25 to 0.5kg per week), reduce your calorie intake slightly. If you’re not gaining weight, consider increasing your surplus by another 100-200 calories.
4. Optimize Your Protein Intake: Make sure to get about 1.6 grams of protein per kilogram of body weight per day. Protein is essential for muscle repair and growth, so make sure you’re hitting your target consistently.

How Much of a Calorie Surplus to Gain Muscle: Conclusion

To build muscle effectively, a calorie surplus of around 300 calories per day is usually enough.

Any more than that will likely lead to excess fat gain without additional muscle gain.

And if you are keen to combine this diet information with a great program but are not sure where to start, check out some of our programs or feel free to contact us for more information.