VoltraWeight gain and bulking: calories over maintenance, kilos a month and protein
To gain weight as muscle rather than mostly fat, eat about 10 to 20% above your maintenance calories and aim to gain 0.25 to 0.5% of your body weight a week; advanced lifters should aim lower [1]. At 80 kg, that's 0.2 to 0.4 kg a week, or 0.8 to 1.6 kg in 4 weeks (calculated).
Eat 1.6 to 2.2 g of protein per kg of body weight a day [1][2], and keep lifting. In trials, a bigger surplus mostly added fat, not more muscle [3][4].
How many calories above maintenance
Start from your maintenance: the calories that keep your weight steady. Our calorie calculator estimates it, and How many calories do you need a day? explains the formula. Then add 10 to 20% if you're a beginner or intermediate, or 5 to 10% if you're advanced [1].
| Maintenance a day | Eat, +10% (calculated) | Eat, +20% (calculated) |
|---|---|---|
| 2,000 kcal | 2,200 | 2,400 |
| 2,500 kcal | 2,750 | 3,000 |
| 3,000 kcal | 3,300 | 3,600 |
| 3,500 kcal | 3,850 | 4,200 |
Other advice lands in the same place. A 2019 review of the energy surplus suggests starting conservatively, at about 1,500 to 2,000 kJ a day, which is about 360 to 480 kcal (calculated), then adjusting by how your body composition and performance change [5]. The NHS suggests adults who want to gain weight add around 300 to 500 kcal a day [6].
How fast: kilos a week and a month
The 2019 review's target is 0.25 to 0.5% of your body weight a week for beginners and intermediates, and about 0.25% for advanced lifters; for an advanced bodybuilder, it says, 2 kg a month may be too much [1].
| Your weight | A week (calculated) | In 4 weeks (calculated) | Advanced, a week (calculated) |
|---|---|---|---|
| 60 kg | 0.15 to 0.30 kg | 0.6 to 1.2 kg | 0.15 kg |
| 70 kg | 0.18 to 0.35 kg | 0.7 to 1.4 kg | 0.18 kg |
| 80 kg | 0.20 to 0.40 kg | 0.8 to 1.6 kg | 0.20 kg |
| 90 kg | 0.23 to 0.45 kg | 0.9 to 1.8 kg | 0.23 kg |
| 100 kg | 0.25 to 0.50 kg | 1.0 to 2.0 kg | 0.25 kg |
Your weight moves from day to day, so weigh yourself daily or a few times a week and compare the weekly averages, as the review suggests [1]. If the average isn't rising, eat a little more; if it's rising faster than the table, eat a little less.
A bigger surplus mostly adds fat
In a study of 39 elite athletes who added four strength sessions a week for 8 to 12 weeks, the group following a meal plan ate 3,585 kcal a day against 2,964 for those eating freely, about 620 kcal more (calculated). They gained more weight, 3.9% of body weight against 1.5%, but the extra was fat: fat mass rose 15% against 3%, and lean-mass gains didn't differ [3].
In a smaller 2023 trial, 21 trained lifters were put on maintenance calories, a 5% surplus or a 15% surplus for 8 weeks, and 17 finished. Faster weight gain was mainly faster fat gain, not more strength or muscle thickness, although the 15% group's bench press did rise more [4].
Protein, carbohydrate and fat
The 2019 review sets protein at 1.6 to 2.2 g per kg of body weight a day, spread over 3 to 6 meals of 0.40 to 0.55 g per kg each; fat at 0.5 to 1.5 g per kg; and the rest of your calories from carbohydrate, at least 3 to 5 g per kg, to fuel your training [1]. A 2018 meta-analysis found that gains in fat-free mass levelled off at about 1.6 g of protein per kg a day; because that estimate is uncertain, its authors suggest about 2.2 g for people who want the most muscle gain [2].
| Your weight | Protein a day, 1.6 to 2.2 g per kg (calculated) |
|---|---|
| 60 kg | 96 to 132 g |
| 70 kg | 112 to 154 g |
| 80 kg | 128 to 176 g |
| 90 kg | 144 to 198 g |
| 100 kg | 160 to 220 g |
At 80 kg, that's 32 to 44 g of protein a meal, 40 to 120 g of fat and at least 240 to 400 g of carbohydrate a day (calculated). More on protein: How much protein do you need a day?, high-protein meals and whey protein.
Keep lifting
The surplus goes to muscle when you train for it: the 2019 review calls resistance training the most effective way to direct the extra energy into muscle [1], and the extra gains from protein in the 2018 meta-analysis came with resistance training [2]. If you're new, start with a beginner gym plan. Doing cardio as well? See cardio before or after weights. The review also lists creatine monohydrate, 3 to 5 g a day, among the supplements that might help [1]; see Creatine: how much to take.
If you struggle to eat enough
Bigger portions of the same food can leave you too full to reach a surplus. A 2019 review on the energy surplus suggests making meals more energy-dense, for example with more fat; adding drinks, which fill you up less than solid food, especially after training when your appetite may be low; eating more often rather than making meals bigger; and keeping protein servings moderate, since protein is filling [5]. The NHS adds high-calorie drinks between meals, such as milkshakes, and cheese, nuts and seeds, and advises not relying on chocolate, cakes and sugary drinks [6].
A mass gainer is one way to drink calories, not a special one: the review found no sign of a metabolic or functional benefit from where the extra energy comes from, as long as you meet the minimums for protein, carbohydrate and fat [5]. Read its label for how much is protein and how much is sugar.
Appetite pills such as cyproheptadine are medicines, so whether one suits you is your doctor's decision; we don't recommend taking them to bulk. And if you've lost weight suddenly, or without changing what you eat or how much you exercise, see a doctor first, as it can be a sign of a health problem [6]. Not sure whether you're underweight? Check your BMI.
In Voltra
When you set up the Eat tab, choose Gain weight, then pick the rate: Mild Weight Gain adds 250 kcal a day to your maintenance, about 0.25 kg a week, and Weight Gain adds 500, about 0.5 kg a week. With a 2,500 kcal maintenance, those are exactly the review's 10% and 20% (calculated). If you weigh less than 100 kg, 0.5 kg a week is faster than the review's 0.25 to 0.5% of body weight, so the milder option is the closer fit (calculated).
While your goal is gaining, Voltra sets your protein target at 2.0 g per kg of body weight, inside the review's range. When you log today's weight, Voltra takes the average of your last 7 days of weigh-ins as your current weight and works your calorie and protein targets out from it. You can change the calorie plan later from your profile.
Frequently asked
How many calories above maintenance should I eat to bulk?
About 10 to 20% above maintenance, or 5 to 10% if you're an advanced lifter. At a 2,500 kcal maintenance, that's 2,750 to 3,000 kcal a day (calculated).
How many kilos a month can I gain?
Aim for 0.25 to 0.5% of your body weight a week. At 80 kg, that's 0.2 to 0.4 kg a week, or 0.8 to 1.6 kg in 4 weeks (calculated).
How much protein do I need to bulk?
1.6 to 2.2 g per kg of body weight a day: 128 to 176 g at 80 kg (calculated).
Do I need 3,000 calories a day?
Only if your maintenance is about 2,500 to 2,730 kcal; for that maintenance, 3,000 is a 10 to 20% surplus (calculated). Work out your own maintenance first.
Does a bigger surplus build muscle faster?
Not in the trials so far: elite athletes who ate about 620 kcal a day more (calculated) gained more fat but no more lean mass, and in trained lifters, faster weight gain was mainly faster fat gain.
Do I need a mass gainer?
No. A gainer is an easy way to drink calories; a review found no benefit to where the extra calories come from, as long as you get enough protein, carbohydrate and fat.
Are weight-gain (appetite) pills a good idea?
Appetite pills such as cyproheptadine are medicines, so whether one suits you is your doctor's decision, and we don't recommend them for bulking. If you've lost weight without trying, see a doctor.
Sources
- Iraki J, Fitschen P, Espinar S, Helms E (2019). Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports 7(7):154. Abstract, the energy section, the summary and Table 1. Written for natural bodybuilders.
- Morton RW, Murphy KT, McKellar SR, et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine 52(6):376–384. Abstract and discussion: the plateau was 1.62 g per kg a day (95% CI 1.03 to 2.20).
- Garthe I, Raastad T, Refsnes PE, Sundgot-Borgen J (2013). Effect of nutritional intervention on body composition and performance in elite athletes. European Journal of Sport Science 13(3):295–303. Abstract. 39 elite athletes, 8 to 12 weeks.
- Helms ER, Spence AJ, Sousa C, et al. (2023). Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness in Resistance-Trained Individuals: A Parallel Groups Design. Sports Medicine – Open 9:102. Abstract. 21 lifters randomised, 17 finished; 8 weeks.
- Slater GJ, Dieter BP, Marsh DJ, Helms ER, Shaw G, Iraki J (2019). Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Frontiers in Nutrition 6:131. Sections Managing Satiety and Conclusions.
- NHS (2023). Healthy ways to gain weight. Page last reviewed 28 March 2023.
Sources checked on 6 October 2026.
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