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Eating at a slight calorie surplus This surplus should enable you to gain roughly 1-2 of your body weight per month. Most people eat lots of carbs for breakfast like oatmeal a bagel a smoothie or a muffin and find themselves hungry well before lunch. Ultimate Guide To Meal Prep For Building Muscle And Weight Loss Consume 1-15g per pound 22-33g per kg of body weight in protein every day. What should you eat to gain muscle . The oft-cited target of eating about 1 gram of protein per pound of bodyweight is the gold standard. TO RECAP HERES HOW TO EAT TO BUILD MUSCLE. Remember to eat a balanced diet with a good distribution of carbs protein and fats. Calculate your TDEE Total Daily Energy Expenditure and add 250 calories over your number. That means if youve lost 7 pounds of muscle by the age of 50 at 50 calories per muscle thats 350 calories you need to avoid every day just to prevent weight gain let alone lose weight. Many different varieties of beans can be part of a diet f...