If you’re hitting the gym and lifting weights, you may ask, “How many calories should I eat a day to gain muscle?” Building muscle requires a calorie surplus—eating more than your body burns—while still focusing on quality nutrition.
How Many Calories Should I Eat a Day – Track your calories
On average, men looking to gain muscle may need 2,800 to 3,000 calories per day, and women around 2,200 to 2,500, depending on activity levels and training intensity.
Protein intake is critical. Aim for 1.2–2.0 grams of protein per kilogram of body weight, spread throughout the day. Include lean meats, eggs, dairy, tofu, legumes, and protein shakes. Don’t forget complex carbs and healthy fats to fuel your workouts and recovery.
Track your calories to ensure you’re eating enough. Too much surplus can lead to fat gain, so increase gradually—start with 250–500 extra calories a day.
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How Many Calories Should I Eat a Day, Muscle gain is a long-term process. Focus on progressive strength training, getting enough sleep, and being consistent with both workouts and meals.
