Guide

Muscle growth comes from a steady calorie surplus paired with a daily protein target you can hit week after week.

Calories set your daily energy budget, while protein shapes how you look, perform, and stay full on that budget, so the best target depends on your goal.

Protein sets the building pace, calories set the building budget, and muscle gains happen when both line up with hard training.

To gain weight, you need a steady calorie surplus, then enough daily protein to steer more of that gain toward muscle.

Pea protein powder usually lands around 100–130 calories per scoop, with most of that energy coming from protein and small amounts of carbs or fat.

Pure protein carries 400 kcal per 100 grams, but real foods land higher because fat, carbs, and water change the math.

Protein provides 4 calories per gram, so 25 grams of protein adds 100 calories to your total.

One gram of dietary protein contributes 4 calories, so protein calories are easy to tally once you know the grams.

Carbs and protein have 4 calories per gram, fat has 9, and labels can shift with fiber, sugar alcohols, and rounding.

Fat carries 9 calories per gram, while carbs and protein carry 4, so you can total food energy by multiplying grams and adding them up.