When I’m asked how much should I eat to build muscle I answer with what follows and how I ate for the 15 years I chased bodybuilding and muscle mass.
I’m aware times change and that eating for gaining muscle is different than eating to get ripped or for pure health. I am also not a nutritionist. I am a personal trainer and deal with exercise.
So what I share here on eating to build muscle is what I did and do, when I need to build more muscle. I wanted to go from 126 pounds to over 200 pounds, no matter what so I could play football. You, should talk to your doctor about how to eat as I am not qualified to do so.
My quick answer to how much should I eat to build muscle is – A LOT. Start at 14 calories per pound of bodyweight and adjust up by 300-500 calories/day and stay with each bump for a week. Then bump again for a week and keep doing it until the scale starts to move.
The number of calories it takes to build muscle is different for each person and it will probably be between 16-20 calories per pound of bodyweight depending on your activity level and metabolism. Starting at 14 calories per pound of bodyweight gets you in the game and ramping up to the actual amount which will be a challenge for most people to eat all of it.