To build a pound of muscle, you need about 2,800 calories. You’ll be able to build muscle mass more effectively and quickly by following these eight tips. Your body will gain about 227 grams of muscle each week. If you’re trying to build more muscle, you’ll gain excess fat. We’d recommend that you consume an extra 250 to 500 calories per day. If you’re looking for fat loss, stick to the lower end of the spectrum, and if you’re looking for a bigger range.