# What to eat to build muscle > To build muscle, eat a slight calorie surplus of about +250 to +500 kcal a day above maintenance (aiming to gain roughly 0.25-0.5 kg per week) and get around 1.6-2.2 g of protein per kg of bodyweight daily, spread across 3-4 meals. Base meals on starchy carbs for training fuel and keep fats moderate (about 20-30% of calories); a bigger surplus adds fat, not muscle. Source: Lift Republic (https://liftrepublic.com/learn/what-to-eat-to-build-muscle) Category: Nutrition · Published: 2026-06-07 · Reviewed: 2026-06-07 You've been training hard, eating "pretty clean", and the scale won't budge — or worse, you're putting on softness instead of muscle. The truth is, you can't out-train a diet that doesn't feed muscle. Build the right plate and your training finally has the raw materials to turn into the body you're working for. Building muscle isn't about chicken and broccoli forever, or choking down a litre of shakes. It comes down to four simple levers: a **slight calorie surplus**, **enough protein**, **smart carbs and fats**, and a **routine you can actually repeat**. Here's exactly what to eat — and a sample day you can copy tomorrow. ## Eat a slight calorie surplus (not a free-for-all) Muscle is tissue you build, and building costs energy. To grow, most people need to eat a little *above* maintenance — but the key word is **slight**. - Aim for roughly **+250 to +500 kcal a day** above your maintenance (your [TDEE](/tools/tdee)). - That should translate to gaining about **0.25–0.5 kg per week**. Faster than that is mostly fat, not muscle. - Brand-new or returning to training? You can often build muscle at maintenance ("newbie gains") — so don't rush the surplus. A bigger surplus does **not** build muscle faster; it just adds fat you'll later have to diet off. If your goal is to lose fat *and* gain muscle at once, that's a different game — read [body recomposition](/learn/body-recomposition). ## Hit your protein target every day Protein is the one nutrient muscle is literally made of, and it's the lever with the most evidence behind it. Pooled research points to a daily target of around **1.6–2.2 g of protein per kg of bodyweight** for people lifting weights, with gains plateauing near 1.6 g/kg in the data. For an 80 kg person that's roughly **130–175 g a day**. Spread it across **3–4 meals** of 25–40 g each — your body uses protein better in regular doses than in one giant hit. [[calc:protein]] Not sure which foods get you there without living on chicken? Steal our [high-protein foods](/learn/high-protein-foods) list, and go deeper on the science in [how much protein to build muscle](/learn/how-much-protein-to-build-muscle). ## Don't fear carbs — they fuel the work Carbs are the cheap fuel that lets you lift heavy enough to actually trigger growth, and they help your body hold onto protein. Under-eat them and your sessions get flat and your strength stalls. - Build most meals around **starchy carbs**: rice, oats, potatoes, pasta, wholegrain bread. - The NHS suggests starchy foods make up **just over a third** of what you eat — that lines up well with a muscle-building plate. - Time more carbs **around training** if it helps your energy; see [what to eat before and after a workout](/learn/what-to-eat-before-and-after-a-workout). ## Keep fats moderate for hormones and health Fats aren't the enemy — they support hormone production and help you absorb key vitamins. Keep them at roughly **20–30% of your calories**, leaning on the good stuff: olive oil, nuts, seeds, oily fish, avocado. Don't drop fat too low, or recovery and mood take the hit. ## A simple sample muscle-building day Here's an 80 kg lifter's day at about **2,600 kcal and ~150 g protein** — adjust portions to your own numbers: 1. **Breakfast:** 3 eggs, 80 g oats, banana, milk *(~35 g protein)* 2. **Lunch:** 150 g chicken, large jacket potato, mixed veg, olive oil *(~45 g)* 3. **Snack:** Greek yoghurt + berries + handful of nuts *(~20 g)* 4. **Post-training:** 150 g salmon, rice, broccoli *(~40 g)* 5. **Evening:** Cottage cheese or a casein-rich snack *(~15 g)* Want it mapped onto your exact calories and schedule? Use [how to build a meal plan](/learn/how-to-build-a-meal-plan), and pair it with the training side in [how to build muscle](/learn/how-to-build-muscle). This is the quiet engine behind [the Method](/method): we set your surplus and protein from your real numbers, then adjust every week as your bodyweight and lifts respond — so you're never guessing whether you're eating enough. If you'd rather have the plate *and* the plan built for you and tuned to your progress, the [muscle-growth programme](/programmes/muscle-growth) does exactly that. Feed the work, and your body has no choice but to grow. ## FAQ ### What should I eat to build muscle? Eat a slight calorie surplus (about +250 to +500 kcal a day above maintenance), hit roughly 1.6-2.2 g of protein per kg of bodyweight across 3-4 meals, base most meals on starchy carbs like rice, oats and potatoes for training fuel, and keep fats moderate (around 20-30% of calories) from sources like olive oil, nuts and oily fish. Build each plate around a protein source, a carb source and plenty of vegetables. See our [high-protein foods](/learn/high-protein-foods) list to fill in the gaps. ### How many calories do I need to build muscle? Most people build muscle on a slight surplus of about 250-500 kcal a day above their maintenance level (your TDEE), which usually means gaining around 0.25-0.5 kg a week. Eating far more than that doesn't build muscle faster; it mainly adds fat. Work out your maintenance with the [TDEE calculator](/tools/tdee) and add your surplus on top. ### How much protein do I need to gain muscle? Pooled research supports roughly 1.6-2.2 g of protein per kg of bodyweight per day for people doing resistance training, with gains levelling off near 1.6 g/kg. For an 80 kg person that's about 130-175 g a day, best spread across 3-4 meals. Calculate your exact number with the [protein calculator](/tools/protein). ### Can you build muscle without eating more food? Beginners, people returning after a long break, and those with higher body fat can often build some muscle at or near maintenance calories, sometimes called 'newbie gains', as long as protein and training are on point. For most trained lifters, though, a slight calorie surplus makes consistent muscle gain much easier. If your aim is to gain muscle and lose fat at the same time, read our guide on [body recomposition](/learn/body-recomposition).