To build muscle, it's important to hit your calorie target consistently. Let's say you need to consume 2000 calories every day to build muscle. Over a week, that's 14,000 calories. If you consistently hit your calorie target Monday through Friday, that's 10,000 calories right there. But if you fall off on Saturday and Sunday and only eat 2000 calories total for both days, you've missed your target by 2000 calories. Consistency is key.
In terms of protein intake, aim for close to 1 gram of protein per pound of body weight. If you're obese or over 25 pounds overweight, it's better to use your lean body mass as your target for protein. Protein is essential for building muscle, so make sure you're not missing out on this important macronutrient.
Remember, it's not just about hitting your calorie intake, but also getting the right nutrients. Overconsumption of carbohydrates, alcohol, and sugars