How many calories to gain muscle?

[Merftastic]

Evening,

How many calories should you eat when trying to build muscle?

I've done a calculator which says my maintenance calories for a sedentary lifestyle is 1700 a day. How many more should I eat if I'm weights training 3 times a week (plus two cardio sessions)

My aim is to build muscle without gaining weight (from fat) so I don't want to eat too much but everything I've read says you need a calorie surplus to build muscle. I just don't know how much of a surplus I need.

Any help would be much appreciated

You only need a 2-300 surplus to gain lean mass. I’m an amateur bodybuilder and I stick to this surplus when I’m in bulking season. Make sure your TDEE is worked out properly though.

Forgot to say - another calculator suggests at least 140g of protein a day. Does that sound about right you think?

Thanks for your post - is there a calculator you recommend for doing TDEE?

The 140g depends on your weight/height/age/activity level so I can’t comment on that. If you Google TDEE calculator there’s a few to choose from, legion athletics is the one I use.

Ok that's great thank you

Most of the time, I take 120 to 150 g because of my weight , height and age. I regularly following in my daily life, it is help me to gain more muscle in natural way.