What is the ideal calorie surplus?

For an ideal calorie surplus to gain muscle, the hosts of the Mind Pump Podcast recommend a gradual and controlled approach. They suggest tracking your current food intake without changing anything initially. Then aim for a surplus of about 250 to 500 calories per day above your maintenance level, while ensuring a high protein intake of around 1 gram of protein per pound of body weight 1.

Maintaining a consistent weekly average surplus is crucial. While it doesn't need to be the same every day, it should average to 250-500 calories daily. For example, having a 100-calorie surplus one day and 600 calories the next day, and so on 1.

It's advised to avoid going above a 1000-calorie surplus, as it can lead to significant fat gain alongside muscle gain. For most people, staying in the 250-500 range is effective for lean muscle gain without excessive fat 2 1 3.

Additionally, incorporating higher calorie days intermittently, such as three days in a row, can help gauge how your body responds 3. The consistency and quality of food, particularly ensuring adequate protein intake, play vital roles in this process 4.