How Many Calories To Grow Glutes

 Glutes, also known as “Gluteal muscles,” are thick muscles located in the buttocks region; they play a key role in hip rotation, hip extension, and hip abduction. So the question we keep getting asked is how many calories to grow glutes? And how to grow glutes without gaining weight? Let’s look at this in detail.

                                                     Growing or developing “gluteal muscles” will be completely based on what type of strength training we incorporate and proper nutrition. There is a famous quote among bodybuilder groups: ” You are what you eat,” so it is generally advised to grow glutes; we have to start eating calorie surplus, but that is going to depend from person to person based on metabolism, body composition and how intense the workout will be utilized. Here is what generally follows:

Calorie Surplus: To promote muscle and to see a significant difference in muscle mass, you are required to consume more calories than the body can burn, but there is a huge risk of gaining weight and getting out of shape, so generally, we would suggest it is to eat fiber-rich calorie surplus food, we would suggest you add at least 250-300 calories in your daily intake to see the difference.

Protein Intake: If you need to grow your muscle, protein should be your primary intake, so how much protein do we need to consume? We generally recommend you take 1.8 to 2.8 grams per body weight; if you are a very active person, you have to consume a much larger quantity of protein than suggested.

How to Grow glutes without Gaining Weight

   One of the common problems that frequently happens for a person who is trying to make their glutes bigger is due to a non-proper diet; they will gain weight significantly; how to avoid this, let’s look in detail:

Resistance training

  • Focusing on compound workouts like squats, lunges and pistol squats, they can engage multiple muscle groups and will provide balance and stability.
  • Also, targeting the glutes with a specific set of exercises promotes the growth of gluteal muscles.

High reps and Progressive overload:

  • incorporate more repetitions into specific muscle groups (glute)
  • Always increase the intensity of the workout. It can improve the definition of the muscle.

Caloric Balance:

  • The number of calories plays a key role in the growth of muscle. If you are overweight, you should aim for a calorie surplus, and if you are overweight, consider a calorie deficit. It can prevent gaining weight unnecessarily.

Rest and Recovery:

  • Always rest as much as possible. Consider sleeping at least 8 hours a day to promote muscle growth, and proper rest is vital.

Proper meal plan to grow glutes :

   We have provided you with two sample meal plans for calorie surplus and calorie deficit. It might be helpful for preparing your meal, so’s look at them in detail :

Meal Plan for Calorie Surplus(Muscle Growth):


  • 2 Whole eggs with a glass of milk or Spinach salad
  • One Whole-grain wheat toast
  •  One cup of Greek yoghurt


  • 1 Cup of Mixed brown rice with vegetables and fruits
  • Slice of chicken breast and a serving of quinoa.


  • Chicken breast with cottage cheese.
  • Salmon or plant-based protein milkshake with sweet potato.

Meal Plan for Calorie Deficit(Fat Loss with Gulte Strength):


  • One serving of a bowl of oats with Almond milk or Soy milk.

Morning Snack:

  • Protein Smoothie in any Flavor with almond milk.


  • Grilled Shrimp with Chicken breast and Vegetable topping
  • Bell pepper and tomato guacamole


  • Brussels sprouts with tofu
  • Protein Shake.

General Tips:

  • Drink Plenty of water throughout the day, at least 8 Liters.
  • Eat at least six portions if the meal quantity is lower, so that’s why you won’t feel hungry.
  • Always warm up and cool down before workouts
  • . Change different foods each week, like different vegetables and fruits, based on our needs.

How many calories to grow glutes for females:

For a female, the number of calories to grow glutes depends upon a few things like age, body weight, activity level and individual goals. However, for any person to grow booty, it totally depends on food intake, and it is generally advised to eat calorie-surplus food. Now, let’s take a look. For example, if you are consuming 2400 calories a day, we advise you to add 300 to 500 calories a day to see some significant differences. Caloric surplus provides extra energy and essential nutrients for the body to grow. You can also take additional supplements like protein intake to see some difference over a few months, and so using exercises focused on the glutes can help you avoid additional weight.

Age GroupGlute Measurement* (in inches)Calorie FocusCalorie Recommendation
Teenagers30-35GrowthVaried based on individual needs. Ensure balanced nutrition for healthy development.
Young Adults35-40Growth/MaintenanceSlight surplus for growth. (e.g., +200-300 calories/day)
Middle-Aged Adults33-38Maintenance/GrowthMaintenance for stability, slight surplus for growth if desired. (e.g., +200 calories/day)
Seniors32-37MaintenanceMaintain a balanced diet to support overall health and prevent muscle loss.

Calorie calculator For Glutes:

We have provided you with a general calorie calculator to support glute growth; it shows the number of calorie intake needed and the number of months you have to continue to see some significant difference; take a look at the calorie calculator for glutes down below:

Calculate basal metabolic rate:

  • To calculate number of calorie needed for maintaining standard body temperature
  • There are several calculators available online to calculate bmr

Activity level:

  • A person can be very active, or moderate or no activity at all, so each person spends a different amount of energy in the body. So, based on activity level, we can figure out the nutrition needed for the body

Calorie Calculator

Calculate your Basal Metabolic Rate (BMR) and daily calorie needs based on your activity level.

Your BMR is: calories per day.

Should I eat in a calorie surplus to grow my glutes?

      As we saw above, eating calorie surplus promotes glute growth. It gives sufficient nutrients to the body. If a muscle grows in surplus, it promotes a hormone balance, which is vital for muscle development. Some hormones that have seen significant differences are insulin and testosterone. If you are in a calorie deficit, your body typically uses muscle for energy, which eventually leads to muscle loss. Eating more calories can help you with progressive overload, which means you can increase the number of reps in a workout because you have a high amount of energy to be spent.

                                    Everybody’s body is very different. Sometimes, growing a glute can be much easier for one person, but for others, it could be very hard. Always consult a dietitian before adding more calories to your diet. They can structure a diet based on your body type and blood work. It can help you in preventing gaining body weight.

How do you know if your glutes are growing?

There are a number of ways you can measure how much your glutes are growing, from measuring with tape to seeing a visual difference and also how your clothes fit these days. Now let us go through it in detail:

Visual changes:

  • As the glutes start growing, you can see increased roundness and full shape of the buttocks.
  • You can feel the muscle and firmness over the glutes.

Circumference Measurements:

  • Using a measuring tape, measure the circumference of the glutes from the middle of the buttocks

Clothing fit:

  • Notice if your clothes are getting tighter around your buttocks; this shows significant changes in gluteal muscle.


                        Glutes take time and consistency to grow and show the difference, so how many calories to grow glutes totally depends upon a person’s diet and workout regime. So we need to calculate how much weight is needed to gain to grow glutes; it differs from men to women, and the buttocks region can easily accumulate fats. It’s better to follow a structured diet and resistance training to gain muscle.

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