Okay okay okay I know… this is one of those questions that sounds simple.
But wait wait wait just bare with me on this.
Because this is EXACTLY where I went wrong for years.
I’ve been in and out of fitness for over a decade. Gym phases, hockey seasons, injuries, physio, repeat. Dislocated shoulders more times than I’d like to admit, knee issues that kept me out for months… then trying to “start again” every time.
And every single time I came back…
I messed this up.
I either:
- didn’t eat enough and made zero progress
- or ate way too much and just got softer
No structure. No consistency. Just guessing.
So if you’re trying to build muscle right now and feeling stuck… this is the part you need to get right.
What Does “Calorie Surplus” Actually Mean
Let’s keep this simple.
Your body needs energy to build muscle.
That energy comes from calories.
If you eat the same amount your body burns each day, you maintain your weight.
If you eat less, you lose weight.
If you eat slightly more…
👉 that’s where muscle growth happens
That’s called a calorie surplus.
But here’s the key word that most people ignore:
👉 slightly
How Many Calories Do You Actually Need
This is where people overcomplicate things.
You don’t need a crazy formula.
Start here:
👉 Bodyweight in kg x 30 to 34 = maintenance calories
Then:
👉 Add 200 to 400 calories on top
That’s your starting point.
Example
Let’s say you weigh 75kg:
75 x 32 = roughly 2400 calories (maintenance)
Add a surplus:
👉 2600 to 2800 calories per day
That’s it.
Not 3500
Not “eat everything in sight”
Just controlled, consistent, slightly above maintenance.
The Sweet Spot For Muscle Gain
From experience… and I mean real trial and error over years…
👉 200 to 400 calorie surplus is the sweet spot
This allows you to:
- build muscle steadily
- minimise fat gain
- actually stay consistent
When I was coming back from injury, this approach was honestly a 👏GAME👏CHAN👏GER
I couldn’t afford to just bulk aggressively and put unnecessary stress on my joints again.
I needed something sustainable.
Why Eating Too Much Backfires
This is the biggest mistake I made.
I thought:
👉 “more food = more muscle”
Nope.
What actually happens:
- you gain unnecessary fat
- you feel sluggish
- your progress slows down
- you end up cutting again
And that cycle…
is where most people get stuck.
Macronutrients Made Simple
You don’t need to overthink this either.
Just focus on:
Protein
👉 around 1.6 to 2.2g per kg of bodyweight
This is essential for muscle repair and growth.
Carbs
👉 your main energy source
Especially important if you’re training regularly or playing sport like I do with hockey.
Fats
👉 don’t cut these too low
Important for hormones and overall health.
You don’t need perfect ratios.
You just need:
👉 enough protein
👉 enough calories
👉 consistency
How To Track Your Calories Easily
I avoided tracking for YEARS.
Thought it was too much effort.
But honestly…
it makes everything so much clearer.
Apps like MyFitnessPal are amazinnngg for this.
You don’t need to track forever.
Just long enough to:
- understand portions
- learn what you’re actually eating
- stop guessing
How To Adjust Over Time
This is where most people quit too early.
Here’s what to do:
Weigh yourself 2 to 3 times per week.
Look for:
👉 0.25 to 0.5 kg gain per week
If:
- weight isn’t moving → add 100 to 200 calories
- gaining too fast → reduce slightly
Small adjustments.
Not drastic changes.
The Mistakes That Keep People Stuck
I’ve made all of these…
- not eating enough consistently
- eating loads “just in case”
- changing approach every week
- not tracking anything
- quitting after 2 weeks
The biggest one?
👉 lack of consistency
That’s it.
Final Thoughts
You don’t need to be perfect.
You don’t need extreme bulks.
You don’t need complicated plans.
You just need:
👉 a small calorie surplus
👉 enough protein
👉 consistency over time
That’s how you actually build muscle.
Slow. Steady. Sustainable.
Not flashy. Not instant.
But it works.
And if you’re serious about staying consistent…
The next thing that helped me massively was simplifying how I track my workouts.
Because trust me… the overly complicated stuff?
I never stuck to it.
So I put together something way more realistic:
👉 Best Workout Trackers of 2026 for People Who Hate Overcomplicating Fitness
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