The density of 1 pound of muscle is about 1.06 kilograms (kg) per liter (L), compared to the density of 1 pound of fat, which is 0.9196 kg/L. Based on those numbers, muscle is about 13.25% denser ...

Most people need a small caloric surplus—about 350 to 500 extra calories per day—to support muscle growth while minimizing fat gain, according to a 2019 study published in Sport and Exercise ...