To effectively build muscle, it is essential to consume more calories than you burn. To achieve this, you have to determine your daily metabolic rate, which is made up of your basal metabolic rate and your performance metabolic rate.
To find your daily metabolic rate, you can get tested in a lab or use our online calculator:
We recommend a calorie surplus of 10% – 20% of your total needs. To get this number, multiply your BMR by 1.1 or 1.2