How Many Calories Should You Eat to Gain Muscle Without Getting Fat? (2017)

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There’s no way around it.
If you want to gain muscle efficiently, you’re going to need to eat more calories than you burn each day.
While eating slightly more calories than you burn every day is conducive to muscle growth, eating a lot more isn’t more so.
That is, you’ll gain just as much muscle eating ~110% of your total daily energy expenditure as you would eating 120 or 130%.
The only thing that will change, really, is how much fat you’ll gain.
In this episode, we’re going to cover how to know how many calories you need to eat to gain weight, without just getting fat.
I also created a simple and accurate calorie (and macronutrient) calculator to make these calculations easier:
→ legionathletic...
Let’s get to it.
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References
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[@MikeMatthewsFitness]

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[@Ice-916]

skip to 9:50 youre welcome. jk there's good content throughout the entirety of the video. Good video Mr. Matthews

[@AussieAngeS]

I love your straight to the point videos. They are easy to u der stand and as someone who has been listing for 9 years or so, and through experience, I can say that what you are discussing here is absolutely true. Thank you very much.

[@adriennewilliams4740]

Mike you are always speaking my language!!!!!!!! Thank you!!!

[@StevenMartinGuitar]

Mike for the multipliers, I'm kind of a combination of both. What would you say for someone who is sedentary (works from home at a desk all day) but then also does 1hr or so of heavy resistance training in the gym 5 times a week?

[@xdorothy]

@7:24 LMAO

[@LaudauteDominum-er2mr]

I bought your book

[@anthonymesa]

Great advice, just attempting my first lean bulk so hopefully all goes well. Love the bigger leaner stronger audio book just listening to it for the 5th time Getting sick of your voice lol 👍

[@chrisrichardson6012]

Hey Mike, I've been over to your calculator and it's coming out with a tdee of 2475 using 6 hours of exercise per week. I use a fitbit and that's tracking my average weekly calories at 2900 to 3000 calories per week. I am petty active, 100k steps most weeks and gym most days. Do you have experience of how accurate fitbit figures are? Should I up the exercise multiplier to like 1.7 to make the tdee more in line with fitbit figures?

[@MastaShredduh]

Chris Richardson I Wonder this also. I assumed the Fitbit probably has a more accurate measurement because it’s based off of your actual heart rate, if you have one with a heart rate monitor.

[@user08157]

hey mike, do you think that your tdee basically dropped since you are approaching your natural muscle limit? speaking that there isn't much more muscle to grow through energy intake, therefore turning to fat? otherwise I dunno how you calculate your tdee at 2700 kcal. I am 5'10" 170lbs at approx. 15% bodyfat and I am not gaining weight at 2900. I have an obese biography. I do exercise alot but have a sedentary job. I use an app to calculate my intake. regards.

[@HiydroN]

pillow scream his metabolism adjusted to that. His tdee calculator is not the best btw. You should be able to eat the most you can without gaining weight. My maintenance calories are 2700, but on his calculator its like 2200. And these are my cutting calories. If I stuck to them for long time, that number would become my maintance, because of metabolism adjustment. But I dont want that.

[@haroonsadiq4319]

Hey Mike Is it calories per day or calories per week. I.e. Could I have my excess 10-15% calories on 1 “cheat” day a week?

[@MikeMatthewsFitness]

You'd want to be in a small surplus daily if your goal is to gain weight. Being in a surplus only one day a week wouldn't result in very much change.

[@Screamio941]

Hii

[@StevieBuckleyPT]

I consider myself a intermediate lifter with 3.5 years lifting and currently really struggling to gain weight. Weighing 192 lbs, eating 3600 per day which I calculate is 400 Cals over maintenance. I want to gain weight without too much fat and losing definition but seems I’ve hit a brick wall!! 😏

[@chamelious]

If your weight isn't moving, then you're eating at maintenance. You can't "calculate" your TDEE. You can only calculate an estimate, which must be tested in the real world. Suggest you eat 38-3900 for a month. If you don't gain weight, up it again. It's pretty much that simple.

[@ezrabay4393]

You're lucky, I'm maintaining measly 152lbs with 3600kcal per day and I find every calorie over 3k to be torture.

[@StevieBuckleyPT]

Ezra Bay everyone’s metabolism is so different, takes a lot of trial and error to find the right intake to gain weight without too much fat. Over the past two weeks I’ve upped my calories to 3700 and now slowly gaining weight. I don’t find it difficult to get it all in just make sure to not skip breakfast, starting with a high calorie breakfast makes hitting the daily number much easier!

[@UNGETABLE7]

11:22

[@ambrosezinc]

Muscles love carbs

[@balkee42]

I love carbs

[@isol]

Who doesn't LOL

[@AC-hg5id]

im the view 9.999!