Step 1: Eat a Small Calorie Surplus
To build muscle, you need slightly more energy than you burn. Aim for about 250 to 500 calories above maintenance per day. Larger surpluses mostly add fat, not muscle (Sports Medicine - Open, 2023). A good target is gaining 0.25 to 0.5 kg per week.
Step 2: Prioritize Protein
Protein is the most important macro for muscle. The largest meta-analysis on the topic found gains plateau around 1.6 g per kg of bodyweight per day, with an upper useful bound near 2.2 g/kg (Morton et al., 2018, British Journal of Sports Medicine).
Spread it across the day. Aim for about 0.4 g/kg per meal across at least 4 meals to hit your target (Scinergy summary of Morton 2018 and meal distribution research).
| Bodyweight | Daily protein (1.6 to 2.2 g/kg) |
|---|---|
| 60 kg (132 lb) | 96 to 132 g |
| 75 kg (165 lb) | 120 to 165 g |
| 90 kg (198 lb) | 144 to 198 g |
Step 3: Fill the Rest With Carbs and Fats
After protein and total calories, carbs and fat fuel your training and recovery. A simple split is to put most remaining calories into carbs (for gym performance) and keep fat at about 20 to 30% of total calories. There is no single perfect ratio, so pick foods you enjoy and can repeat.
A Simple Sample Day
- Breakfast: eggs, oats, and fruit.
- Lunch: chicken or lean beef, rice, and vegetables.
- Snack: Greek yogurt or a protein shake with a piece of fruit.
- Dinner: fish or lean meat, potatoes, and a salad with olive oil.
Each meal has a solid protein source. That structure alone gets most people close to their targets.
What Actually Matters, in Order
- Total daily calories (small surplus).
- Total daily protein (1.6 to 2.2 g/kg).
- Protein spread across 3 to 4 meals.
- Enough carbs to train hard.
- Meal timing, which matters least.
Key Takeaways
- Eat a small surplus and gain 0.25 to 0.5 kg per week.
- Hit 1.6 to 2.2 g/kg of protein daily, spread across meals.
- Fill the rest with carbs and healthy fats you enjoy.
- Consistency beats any specific meal plan.
Frequently Asked Questions
What is the best diet for muscle gain?
A small calorie surplus with 1.6 to 2.2 g of protein per kg of bodyweight, and the rest from carbs and healthy fats.
How much protein do I need to build muscle?
About 1.6 to 2.2 g per kg of bodyweight per day, spread across at least 3 to 4 meals.
Do I need to eat clean to build muscle?
No. Total calories and protein matter most. Whole foods help with health and fullness, but no food is mandatory.
How many meals should I eat?
At least 3 to 4 protein-containing meals a day makes hitting your protein target easier.
Feed the work you put in
A good diet only pays off with good training. ROMRx+BodyBuilding builds your lifts around your range of motion so the food you eat turns into muscle.
Start Free →Sources
- Morton RW, et al. Protein supplementation meta-analysis. British Journal of Sports Medicine, 2018. mendeley.com
- Scinergy. How Much Protein for Muscle Gain? The Morton 2018 Meta-Analysis. scinergy.io
- Slater GJ, et al. Effect of Small and Large Energy Surpluses. Sports Medicine - Open, 2023. pmc.ncbi.nlm.nih.gov/PMC10620361
ROMRx+BodyBuilding provides training and nutrition education, not medical advice. Talk to a qualified professional before making major changes to your diet, supplements, or training.