If your goal is to gain muscle, your body needs more energy than it burns — but not too much more. The key is a controlled calorie surplus that fuels muscle growth without unnecessary fat gain.
Step 1: Know Your TDEE
Your Total Daily Energy Expenditure (TDEE) is the number of calories you need to maintain your current weight. This includes your Basal Metabolic Rate (BMR) plus physical activity.
To estimate it quickly, use our Quick Calorie Calculator. Example: if your TDEE is 2,400 kcal/day, that’s your baseline.
Step 2: Add a Lean Surplus
To gain muscle, you need to eat more than your TDEE. But going too high just leads to fat gain. Here’s a safe range:
- 10–15% surplus for lean muscle gain
- For a TDEE of 2,400 kcal: add 240–360 kcal/day
- Your daily target: 2,640–2,760 kcal
This gives your body the extra energy it needs to build — not store — tissue.
Macronutrients Matter
It’s not just about calories. Quality matters. A solid muscle-building plan includes:
- Protein: 1.6–2.2g per kg of bodyweight (e.g. 120–150g for 70kg person)
- Carbs: Fuel for training and recovery
- Fats: Hormonal support and energy (aim for 20–30% of total kcal)
What About Dirty Bulking?
Eating anything and everything might help you gain weight fast — but not the kind you want. "Dirty bulking" often results in more fat than muscle, making it harder to cut later.
A clean bulk with a moderate surplus, quality food and progressive training is much more effective long-term.
How Fast Should You Gain Weight?
A good rate is 0.25–0.5 kg per week. Faster gains usually include more fat. Weigh yourself weekly and monitor visual progress and strength increases.
Signs You’re Eating Too Much
- Rapid weight gain (>1 kg/week)
- Excessive bloating or digestive discomfort
- Minimal strength or muscle gains despite surplus
The Bottom Line
To gain muscle without getting fat, you need a smart calorie surplus, consistent protein intake, and resistance training. Skip the guesswork and calculate your ideal intake first.
Use our Quick Calorie Calculator to find your starting point — and fuel lean muscle growth with confidence.