2. How high should the calorie surplus be to build muscle?
Add about 300 to 500 calories daily to your normal energy needs. For example, if your regular intake is 1900 calories, you take on training days around 2200 to 2400 calories – not more! Because a too high surplus of calories means at the same time that you would build up unnecessary fat.
Muscle gain is usually accompanied by weight gain because muscles have a higher density than fat. Therefore you look slimmer.
