How many calories per day to build muscle?
To build muscle, aim for a small surplus of +300 to +400 kcal above maintenance, with enough protein (1.6 to 2.2 g/kg). Too big a surplus = mostly fat.
Calculate my needSurplus and gain pace
Muscle builds slowly: 0.25 kg/week is already good for a beginner, less for advanced lifters. Pair the surplus with resistance training.
Track your intake honestly: Volumeal estimates your meals from a photo with a confidence range, and the calculator sets your starting point.
Tools: calorie calculator · deficit calculator · count from a photo.
See also
Frequently asked questions
How many calories to build muscle?＋
Your maintenance + 300 to 400 kcal, with 1.6 to 2.2 g of protein per kg of body weight.
Do I need a big surplus?＋
No: too large a surplus mainly adds fat. A small surplus is enough, paired with strength training.
By Can Ozmen, founder of Volumeal · Updated July 3, 2026 · Method & sources