It's not just weight loss that requires proper nutrition. Building muscle mass also relies on a caloric diet. The most caloric foods to focus on are those rich in fats, carbohydrates, and protein. Healthy calorie-boosting foods include nuts, vegetable oils, full-fat dairy, fatty fish, and energy-dense carbohydrates like grains and dried fruits. The secret is not to randomly eat everything that is high in calories, but to consciously select products that build muscle mass, not just fat tissue.
How to increase calories healthily?
It may seem that to gain weight, one only needs to stop counting calories. However, this is not true. To achieve your goal, you need to do it healthily, gradually increasing your daily energy intake, most often by 300 to 500 kilocalories above your needs. This caloric surplus supports muscle growth while limiting the accumulation of excess fat tissue. It is important that the additional energy comes from valuable sources, not highly processed products.
A bulking diet should be based on complete protein, healthy fats, and complex carbohydrates, not fast food or sweets. The rate of mass gain should be determined individually, as people with a faster metabolism may need a larger surplus than those with a slower metabolism. Observing the effects over several weeks allows you to assess whether the chosen caloric intake is appropriate or needs adjustment.
Sometimes it is difficult to provide the right amount of energy and protein daily, especially with an intense lifestyle. In such a situation, ready-to-eat high-protein meals are helpful, making it easier to maintain regularity in eating. eatyx offers wholesome high-protein meals. This is a solution for people who do not want to compromise on the quality of ingredients. Thanks to ready meals, it is easier to maintain a constant caloric intake every day, even when there is no time for shopping or cooking. High-protein in this form eliminates the risk of skipping a meal, which is crucial for building muscle mass.
What is the most caloric food?
The most caloric foods are those with a high energy density, meaning they provide many kilocalories in a small portion:
-
examples include vegetable oils, nuts, nut butters, and dried fruits;
-
energy density primarily depends on fat content, as fat provides the most energy among all macronutrients;
-
1 gram of fat contains as much as 9 kilocalories, while protein and carbohydrates provide 4 kilocalories per gram.
Therefore, fatty products rank high on the list of most caloric foods, even if they are small in volume. Knowledge of energy density makes it easier to consciously compose high-calorie meals without having to increase portion sizes. It is important to distinguish between healthy caloric food and caloric food that is poor in nutrients. Chips, fast food, and sweets are also very caloric, but they provide few vitamins, minerals, and fiber. Therefore, when building muscle mass, not only the number of calories matters, but also their quality.
How many calories are needed for bulking?
Calorie needs for bulking depend on many factors, such as:
-
age;
-
gender;
-
current body weight;
-
physical activity level;
-
metabolic rate.
The starting point is to calculate the total metabolic rate, i.e., the number of calories needed to maintain current weight. To this value, a caloric surplus is added, usually ranging from 10-20 percent of daily needs. For a physically active person, this can mean an additional 300-500 kilocalories per day. For lean individuals whose metabolic system works at a very fast pace, achieving noticeable weight gain often requires a significantly larger caloric surplus. Conversely, sedentary individuals should be more cautious, as their energy requirements are usually lower.
Too large a caloric surplus leads to rapid fat tissue gain, not just muscle mass. Conversely, too small a surplus slows progress and prolongs the time it takes to build a physique. It is also worth remembering that weight gain is not linear, so temporary weight fluctuations should not be a cause for concern.
Looking for the most caloric food for bulking? Choose these products
When composing a diet that supports muscle building, it is worth looking for caloric products that are also rich in nutrients. This makes it easier to achieve a high calorie intake without having to eat huge portions.
Vegetable fats and healthy oils
Vegetable oils, such as olive oil, rapeseed oil, or linseed oil, are among the most caloric foods. One tablespoon of oil contains about 120 kilocalories, making it a convenient way to increase the energy content of a meal without increasing its volume. Vegetable oils also provide unsaturated fatty acids, which support heart and circulatory system function. They can be added to salads, grains, or smoothies, thereby increasing calorie content with little effort.
Avocado is another example of a healthy source of vegetable fat with high caloric content. One fruit provides up to 250 kilocalories and also contains potassium, fiber, and B vitamins. Avocado works well as an addition to sandwiches, spreads, or smoothies.
Nuts, seeds, and nut butters
Nuts are among the most caloric snacks available on the market. A handful of almonds, walnuts, or cashews can contain up to 180 kilocalories, and are also a source of healthy fats, protein, and magnesium. They can be eaten as a snack between meals or added to oatmeal, yogurt, or salads. A mixture of nuts and dried fruits is one of the simplest snacks for boosting the caloric content of your diet.
Nut butters (preferably without added sugar and palm oil) are an even more concentrated source of calories. Two tablespoons contain about 190 kilocalories and a good portion of plant-based protein. Pumpkin and sunflower seeds are also worth including in your diet, as they provide zinc, iron, and healthy fats. All these products pair perfectly with oatmeal, protein shakes, or homemade energy bars.
Full-fat dairy and eggs
Full-fat dairy, such as Greek yogurt, cottage cheese, or yellow cheese, is a valuable source of calories and protein simultaneously. Dairy with a higher fat content provides more energy than its low-fat counterparts, and also contains calcium, which is essential for bones.
Eggs, on the other hand, are one of the most versatile products in a bulking diet, as they combine high-quality protein and fat. Two eggs contain about 150 kilocalories and a complete set of amino acids necessary for muscle building. The yolk contains most of the fat and energy, so it's not worth giving it up on a bulking diet. Eggs can be prepared in many ways, making it easy to include them in your daily diet without feeling monotonous.
Higher calorie meats and fish
Meats and fish with higher fat content provide not only calories but also complete protein necessary for muscle building. Salmon and mackerel are fish rich in omega-3 fatty acids and calories, making them excellent for a bulking diet. A portion of salmon can contain up to 250 kilocalories, along with valuable fatty acids that support brain and heart function.
Among meats, it's worth noting beef, pork, or chicken thighs, which have a higher calorie content than lean chicken breasts. Such meat provides more energy per serving, making it easier to achieve a caloric surplus.
Energy-dense carbohydrates
Complex carbohydrates, such as groats, rice, oatmeal, or whole-grain pasta, form the energetic basis of a bulking diet. While not as caloric as fats themselves, in larger portions they provide a significant amount of energy. Millet, quinoa, or brown rice also contain fiber, B vitamins, and minerals. Regular consumption of such products supports digestion and maintains stable energy levels throughout the day.
Complex carbohydrates replenish glycogen stores in muscles, which translates into better performance during subsequent workouts. Adding oil or nuts to a portion of groats or rice is a simple way to further increase the calorie content of the dish.
How to boost calories in every meal? Practical tips
Increasing the calorie content of meals does not necessarily mean eating larger portions. Simply add high-energy-density foods to your dishes, such as olive oil, nuts, or nut butter:
-
drizzling olive oil on a salad, adding a handful of nuts to oatmeal, or sprinkling cheese on a dish are simple ways to increase calorie content without changing the volume of the plate;
-
this strategy works particularly well for people who feel full quickly and have difficulty eating large portions;
-
adding fat to a meal slows down digestion, so the feeling of fullness lasts longer.
Another way is to increase the number of meals throughout the day, for example, from 3 to 5. This makes it easier to achieve a high energy intake without overloading the digestive system with one large meal. For people working outside the home, high-protein meals for work are a good solution, as they can be easily taken with you and eaten without the need for cooking. eatyx offers balanced liquid meals, such as:
The most caloric foods to avoid
As mentioned earlier, caloric foods include products that are best avoided. Fast food, sweets, chips, and ready-to-eat highly processed meals are very caloric but poor in nutritional value. They contain a lot of trans fats, simple sugars, and salt, which in the long run increases the risk of health problems. Although such products make it easier to achieve a caloric surplus, they primarily promote fat storage, not muscle building.
Highly processed foods usually do not provide a long-lasting feeling of fullness, which encourages snacking and uncontrolled increases in dietary calorie intake. Regular consumption of such products can also negatively affect well-being and energy levels throughout the day. Instead of reaching for such products, it is better to opt for natural sources of calories described earlier in the article. Conscious food choices ensure that the caloric surplus benefits muscles and does not negatively impact health.
