Calories to build muscle: a 75 kg man
By Jesús Narváez Tamés ·
Worked 10% surplus: a 25-year-old man, 178 cm and 75 kg, active (6–7 days). A bulk, not a binge.
3306kcal/day
- Sex
- Male
- Age
- 25 years
- Height
- 178 cm
- Weight
- 75 kg
- Activity
- Active (6-7 days/week)
- BMR
- 1743 kcal
- Maintenance
- 3006 kcal
- Bulk (gain muscle)
- 3306 kcal
A 25-year-old man, 178 cm and 75 kg, training most days. The number is maintenance plus 10%, enough to build muscle if the bar is going up and protein is covered.
A 20–30% surplus does not build twice the muscle. It builds fat you later have to diet off. If you train 3 days, do not use this example’s active factor or you will overeat for a stimulus you do not have.
How this was calculated
Mifflin-St Jeor and an activity factor of 1.725. Then the “Bulk (gain muscle)” goal is applied (+10 %).
Nearby values
The same calculation changing only the weight. The highlighted row is this example.
| Weight | Result |
|---|---|
| 65 kg | 3117 kcal/day |
| 70 kg | 3212 kcal/day |
| 75 kg | 3306 kcal/day |
| 80 kg | 3401 kcal/day |
| 85 kg | 3496 kcal/day |
Adjust it to your numbers
The calculator starts from this example. If you change a field, that value is saved only on this device.
Scenario comparison
BMR limit (1743 kcal)Avoid eating below your BMR for extended periods: it increases the risk of metabolic adaptation and muscle loss.
Turn these calories into a daily menu
Generate a full day at maintenance, cut or bulk with breakfast, lunch, dinner and a snack.
Open the calculator without this example
Frequently asked questions
How many calories does it take to build muscle?+
To gain muscle, this example eats 3306 kcal/day, 10% above maintenance (3006). About 10% above maintenance is enough for most natural lifters who already train hard.
Can you build muscle at maintenance?+
To gain muscle, this example eats 3306 kcal/day, 10% above maintenance (3006). Sometimes, if you are new or coming out of a deficit. After years of training, without a surplus the bar stalls sooner.
Worked examples
A specific profile, with the number already done. Open it if it looks like you, then adjust.