When trying to build muscles, you can’t just rely on protein. You need to start eating more calories too to support muscle growth. Your body needs calories and macronutrients to recover and grow muscle.

The calorie requirement for a muscle-building diet varies depending on gender and current body weight. Experts say that a muscle-building diet needs approximately 23.6 to 27.3 calories per pound of body weight for men and about 20 calories per pound for women.

Do not eat the high amount of calories required for muscle building if you are not working out. In that case, it would only add body weight, not muscle.