Do I Need to Eat More to Get Bigger Muscles? A Deep Dive into Nutrition for Growth

October 16, 2025 •

5 min read

According to a study cited by Healthline, a daily surplus of 300–500 calories is ideal for gaining muscle without excessive fat. This brings up a common question: Do I need to eat more to get bigger muscles? Yes, but the strategy is more nuanced than simply overeating.

Quick Summary

Building significant muscle mass requires a controlled caloric surplus to fuel growth, though beginners and those with higher body fat may achieve gains during a deficit. Success hinges on a balanced diet rich in protein, carbs, and healthy fats, alongside consistent resistance training.

Key Points

Controlled Calorie Surplus: To build new muscle tissue effectively, a modest surplus of 300–500 calories above your maintenance level is generally required.
Protein is Paramount: Prioritize high-quality protein intake (1.4–2.2g per kg of body weight) to provide the amino acids necessary for muscle repair and growth.
Carbohydrates for Fuel: Consume adequate carbohydrates to fuel intense workouts and replenish muscle glycogen stores, preventing your body from breaking down muscle for energy.
Body Recomposition is Possible: Beginners and individuals with higher body fat may be able to gain muscle and lose fat simultaneously in a small calorie deficit, though this is a slower process.
Consistency is Key: Optimal muscle growth relies on a combination of consistent resistance training, proper nutrition, and sufficient rest for recovery.
Choose Clean over Dirty: Opt for a 'clean bulk' with nutrient-dense foods to minimize unnecessary fat gain, as opposed to a 'dirty bulk' focused only on high calorie intake.

The Science Behind Muscle Growth and Caloric Surplus

Building muscle, or muscle hypertrophy, is a complex process driven by resistance training and nutrition. During a workout, you create microscopic tears in your muscle fibers. Afterward, your body repairs and rebuilds these fibers, making them stronger and larger in a process called muscle protein synthesis (MPS). To accomplish this, your body requires more energy and raw materials than it typically needs for maintenance. This is where a caloric surplus comes in.

A caloric surplus means you consume more calories than you expend, providing your body with the extra fuel required for growth. Without this extra energy, your body lacks the resources to maximize MPS, and your potential for muscle gain is significantly limited. For most individuals, eating at maintenance or in a deficit prevents new muscle tissue from being built efficiently, even with a perfect training plan.

The 'Bulking' Approach: How to Eat for Mass

For most people aiming to increase muscle size, intentionally eating more is the most reliable strategy, known as "bulking." The approach you take to bulking, however, has a significant impact on your results. The two primary methods are "clean bulking" and "dirty bulking".

Clean Bulking

Clean bulking focuses on a moderate, controlled calorie surplus (e.g., 300–500 extra calories per day) from nutrient-dense, whole foods. This approach aims to maximize muscle gain while minimizing the accumulation of body fat. Clean bulking emphasizes high-quality foods, including lean proteins, complex carbohydrates, and healthy fats. The weight gain is slower and more strategic, which typically results in a much leaner physique and requires a less intense "cutting" phase later on.

Dirty Bulking

Dirty bulking involves a large, uncontrolled calorie surplus, often from processed foods, fast food, and sugary snacks. While this can lead to faster overall weight gain, much of it is excess body fat, not muscle. Because the body has a limit on how fast it can synthesize new muscle, consuming calories far beyond what's needed for growth will only result in fat storage. The subsequent cutting phase to shed this extra fat is often longer and more difficult.

Calculating Your Calorie Surplus

To begin a clean bulk, you first need to estimate your daily maintenance calories, or the amount needed to maintain your current weight. This can be calculated using online calculators that consider your age, sex, weight, height, and activity level. Once you have your maintenance number, add a modest surplus of 10–20% (or 300–500 calories). Track your weight weekly; if you're not gaining, slightly increase calories, and if you're gaining too quickly, slightly decrease them.

Macronutrients: The Fuel for Your Muscles

Simply adding calories isn't enough; the source of those calories matters. A balanced intake of macronutrients (protein, carbohydrates, and fats) is essential for optimal muscle growth.

Protein: Protein is the most critical macronutrient for muscle building, providing the amino acids needed for repair and growth. Aim for 1.4–2.2 grams of protein per kilogram of body weight per day.
Carbohydrates: Carbs are your body's primary energy source, fueling intense resistance training and replenishing muscle glycogen stores afterward. Depleting these stores can cause your body to break down muscle tissue for energy.
Fats: Healthy fats are crucial for hormone production, including testosterone, which is a key driver of muscle growth. They also provide a dense source of calories.

Macronutrient Ratios for Muscle Gain

While personal needs vary, a common starting point for macronutrient distribution during bulking is:

Carbohydrates: 45-60% of total daily calories.
Protein: 30-35% of total daily calories.
Fats: 15-30% of total daily calories.

When You Might Not Need to Eat More

For some, a caloric surplus isn't necessary. This applies primarily to two groups: beginners and individuals with a higher body fat percentage. In these cases, it's possible to achieve "body recomposition," or gaining muscle while losing fat, especially with a high-protein diet and resistance training. The extra energy needed for muscle growth comes from existing fat stores. However, this process is much slower and requires near-perfect consistency.

Comparison Table: Bulking vs. Recomposition


Aspect	Clean Bulking	Body Recomposition (Beginners/High Body Fat)
Goal	Maximize muscle gain, minimize fat gain	Gain muscle, lose fat simultaneously
Caloric Intake	Modest surplus (300–500 calories/day)	Slight deficit or maintenance
Fat Gain	Some is expected but minimal	Minimal to none
Speed of Progress	Moderate to fast	Slower
Who It's For	Most people trying to increase muscle mass	Beginners, detrained individuals, higher body fat percentages

Beyond Calories: A Holistic Approach

While nutrition is paramount, it is only one piece of the puzzle. Combining your Nutrition Diet with other key habits is essential for getting bigger muscles.

The Importance of Consistent Training

Resistance training is the stimulus that signals your muscles to grow. Without progressive overload—gradually increasing the weight, reps, or sets over time—your muscles have no reason to adapt and get bigger. Your diet provides the fuel, but your workouts provide the blueprint for growth. A program focused on compound exercises like squats, deadlifts, and bench presses, supplemented with isolation exercises, is highly effective.

Rest and Recovery

Muscle growth happens outside the gym, not in it. Rest days are when your body repairs the muscle fibers damaged during training. Sleep is particularly crucial, with most experts recommending 7–9 hours per night. Sleep deprivation can negatively impact muscle growth and recovery by affecting hormone levels.

Conclusion

Ultimately, the answer to do I need to eat more to get bigger muscles? is yes for the vast majority of people aiming for significant and noticeable gains. Adopting a strategic and controlled approach, known as clean bulking, provides your body with the necessary fuel to build new muscle tissue while minimizing fat gain. By focusing on a modest caloric surplus, prioritizing high-quality protein, and complementing your diet with consistent resistance training and adequate rest, you create the optimal environment for muscle growth. For beginners or those with higher body fat, body recomposition offers a slower alternative, but a deliberate caloric surplus remains the most direct path to increasing muscle size.

[1] Healthline, "How to Gain Muscle: Tips, Diet, and Workout Design", https://www.healthline.com/health/fitness/how-to-gain-muscle

Frequently Asked Questions

Yes, for certain individuals. Beginners, those returning to training after a break, or people with a higher body fat percentage can achieve 'body recomposition'—gaining muscle while losing fat. This process is slower, and the energy for muscle growth comes from their existing fat stores.

For most people, a modest caloric surplus of 300–500 calories per day above your maintenance level is sufficient for effective muscle gain while minimizing fat accumulation. Track your progress and adjust this amount as needed.

While individual needs vary, a common starting point for muscle growth is 45-60% carbohydrates, 30-35% protein, and 15-30% fat. Prioritizing protein while ensuring sufficient carbs and fats is key.

A clean bulk involves a modest calorie surplus from nutrient-dense, whole foods to maximize muscle and minimize fat gain. A dirty bulk is a large, uncontrolled calorie surplus from any food, which leads to faster weight gain but also significant fat accumulation.

Consuming protein within a few hours of exercise is beneficial, but total daily protein intake and consistent consumption throughout the day are more important for muscle growth and recovery. Spreading protein intake across meals every few hours is a good strategy.

Protein powders can be a convenient way to meet your daily protein targets, but they are not magical. They are effective when your overall diet, training, and rest are already dialed in. Creatine is another well-researched supplement that can aid muscle growth.

It is very difficult to gain only muscle and no fat during a bulking phase. Some minor fat gain is to be expected. However, by maintaining a modest calorie surplus and focusing on a clean bulk, you can minimize unwanted fat gain.