There’s no way around it.

If you want to gain muscle efficiently, you’re going to need to eat more calories than you burn each day.

While eating slightly more calories than you burn every day is conducive to muscle growth, eating a lot more isn’t more so.

That is, you’ll gain just as much muscle eating ~110% of your total daily energy expenditure as you would eating 120 or 130%.

The only thing that will change, really, is how much fat you’ll gain.

In this episode, we’re going to cover how to know how many calories you need to eat to gain weight, without just getting fat.

I also created a simple and accurate calorie (and macronutrient) calculator to make these calculations easier:

How Many Calories You Should Eat (with a Calculator)

Let’s get to it.

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+ Scientific References

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