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Foods That Make Your Butt Bigger

May 23, 2024

Foods that make your butt bigger

If you’ve searched for foods that make your butt bigger, we can only hope you land on our article to uncover the truth.

The reason for writing the article is because the current websites at the top of the search engines are full of rubbish. You’ve got websites claiming that foods can go straight to your bum, which to be honest – is simply a load of nonsense.

Yes, the foods you eat have a big impact on how your glutes look, but not in the way these people are claiming. No one food can increase the size/look of your bum. It’s the combination and quantity of all the food you eat over an extended period that impacts body composition and the shape of our muscles, including the glutes.

Keep reading to understand the truth about how the foods you eat can have positive impacts on the look of the butt.


What Determines The Size Of Your Bum

Your bum consists of muscle and fat.  

The muscles in your butt are called the glutes, and there are 3 of them.

You have the gluteus maximas which is the largest of the 3 muscles and is responsible for the majority of the shape of the butt.

The gluteus medius that sits at the top sides of the bum. And the gluteus minimus is the smallest of the 3 and sits under both of them.

So, if the butt is made out of muscle and fat, we need to increase either, or both the muscle and fat to increase the size of the buttocks.

The thing is, only one of these is under our control. We can build muscle by working out and eating correctly (more on this later), but we can’t control how much fat is stored in our bum.

Our genetics are responsible for where we store fat in our bodies. Some people are blessed and have their butt as one of the first areas that store fat, whereas for the majority of us, storing fat in other areas comes first.

Technically we could eat in such a way to increase the fat stores in our butt – but the fat going to the butt would come after the fat going to the stomach, back, legs, arms, and chest first.

So, yes the butt would get bigger – but so would the rest of your body.

Obviously, we don’t want to do this.

That leaves us with the one real option to grow the butt, and that is by working out to increase muscle size.


How Does Food Impact the Size of Our Bum

As we’ve learnt, to build the butt we need to be working out, but where do the foods we eat come into all this?

I’m glad you asked.

While working out is 1 half of the muscle-building equation, the second half of the equation is the muscle-building diet.

Resistance training and food for glute gains

To build muscle you need to be eating in a calorie surplus.

If you’re not familiar with the term, a calorie surplus means to be eating more calories than you burn on a daily basis.

If you’re not eating a calorie surplus, then regardless of how good your glute training is, you’re not going to build muscle – simple.

No, we’re serious. You could have the best glute training program in the world, but if you’re not eating a calorie surplus, then you won’t grow the butt.

As we alluded to at the start of the article, no individual food will build you a butt – but the quantity of food (calories) you eat has a big impact on muscle building.

In this article we’ll be covering the muscle-building diet side of the equation, but fret not – we have covered the training element extensively in this article.


Diet for Building the Butt

So, if the quantity of food is the driving factor for building the bum – how much do we need to be eating?

We recommend eating 200-400 calories over your maintenance calories every day (maintenance calories are the amount you’d need to eat to remain the same weight).

So if your maintenance calories are 2000, then to build the glutes you should be eating 2200-2400 each day.

Unsure of what your maintenance calories are? Check out this article to work them out.

Once we’ve worked out our daily calorie goal, we move on to how these calories should be distributed between proteins, carbohydrates, and fats.

It’s worth noting that if we eat way over our maintenance (say 600 calories) we run the risk of storing the additional calories the body doesn’t need as fat.

The body can only build muscle at a limited rate, so bumping up the calories too high will not result in additional muscle gains, but will result in additional fat gains – which is obviously not what we’re trying to achieve.

To ensure we hit our daily calorie goals, but don’t exceed them – we need to start by downloading a calorie-counting app. We’ve covered our 5 favourite calorie-counting apps here.



Our muscles are made out of proteins, therefore protein is the most important macronutrient for building muscles (including the glutes).

Our bodies are in a constant state of protein turnover. Old proteins are broken down (protein breakdown) and new proteins are created (protein synthesis).

If protein synthesis exceeds protein breakdown then we will be building muscle, yet if protein breakdown exceeds protein synthesis – we will be losing muscle.

To increase muscle protein synthesis we can do 2 things. Work out, and eat protein.

Research has shown that eating between 0.7-1g per LB of body weight (1.6-2.2 per KG body weight) is enough to maximise muscle growth.

So sticking with the previous example, let’s assume a 165lb (75kg) athlete needs 2300 calories to build muscle.

To work out their protein intake we calculate 165 x 0.85 which equals 140 grams of protein.

Protein has 4 calories per gram, so this athlete would be eating 560 calories worth of protein (140g x 4 = 560).



Moving onto carbohydrates. These are the macronutrient that is going to be responsible for providing us with the energy we need to perform our weight training sessions.

When building muscle, a common approach is to have half of your daily calories coming from carbohydrate sources.

This means the 2300-calorie athlete would need 1150 calories from carbohydrates.

Carbohydrates, just like protein, have 4 calories per gram. So if we divide 1150 by 4 we get 287 grams of carbs. 



Lastly, we have got our fat sources. Fats play a vital role in hormone regulation and can also supply the body with energy.

What’s important to remember here is that Fats don’t make you fat. What makes you fat is eating way above your maintenance calories for extended periods.

So don’t neglect to eat your healthy fat sources.

With regards to how much fat you need to be eating, we just need to fill in the numbers.

So we have a daily calorie goal of 2300. We are getting 560 calories from protein, and 1150 calories from carbohydrates leaving 590 calories from fats (2300-560-1150=590).

Fats differ from proteins and carbohydrates such that they have 9 calories per gram, not 4.

If we divide 590 by 9 we get 66, and that’s how many grams of fat we should aim for each day.


Example Macronutrient Example

To recap, we worked out that our 165lb (75kg) athlete needs 2300 calories to build muscle.

(Remember, everyone requires a different amount of calories so it’s important to work out your requirements)

This is what their daily calorie breakdown would look like:

Calories: 2300

Protein: 140g

Carbohydrates: 287g

Fats: 66g

This 300 daily calorie surplus should yield gains of around 0.5 lbs (0.25kg) a week.

If you’re new to lifting, you can expect gains to come quicker than this. But for those of us who have been lifting for some time, you know that the rate of gains is sadly not what it once was.


Foods That Make Your Butt Bigger

Muscle building food

We’ve mentioned it twice before, we might as well mention it again – no one food is going to make your butt bigger. It’s the combination/quantity of food that will aid with glute building.

Having said that, some foods should make up the bulk of our muscle-building diet. These are whole, unprocessed foods that provide the macronutrients needed to build muscle.

A good approach to building muscle is the 80/20 method. That is sticking to clean foods 80% of the time and being slightly more relaxed for the remaining 20%.

80% of the time we should be sticking to the following unprocessed foods to build the butt:


Protein Sources

  • Chicken
  • Turkey
  • Salmon
  • Eggs
  • Beef
  • Fish
  • Greek Yoghurt
  • Whey protein
  • Dairy products


Carbohydrates Sources

  • Rice
  • Potatoes
  • Pasta
  • Wholemeal Bread
  • Legumes
  • Beans
  • Quinoa
  • Fruit


Fat Sources

  • Eggs
  • Nuts
  • Salmon
  • Avocado
  • Oils



We’re not going to list these otherwise we’ll be here for days. Typically, we should ensure we’re eating 5-8 portions of fruit/vegetables every day.

Eating enough fruit/vegetables every day can help guarantee that we’re getting the vitamins and minerals required to support muscle growth and everyday health.


Final Thoughts

And there we have it; we have uncovered the truth about how foods can make your butt bigger. Contrary to what other websites are telling you, foods do not go directly to your butt. Once you eat a can of tuna, it most definitely doesn’t go and sit on your buttocks.

Although individual foods will not make your butt bigger, the appropriate quantity of food combined with resistance training will make the butt bigger.

Happy building!

Thomas D
Thomas D


Thomas is a dedicated fitness enthusiast with over 12 years of experience in the gym. As a level 2 qualified gym instructor, he combines his passion for working out and nutrition to help others achieve their fitness goals. Thomas stays up to date with the latest fitness research and follows the work of top experts in the field. With a balance of textbook knowledge and real-life experience, he provides practical guidance to help others reach their full potential.

1 Response


April 08, 2024

That was really helpful!
I’m trying to grow a booty and have no idea where to start to eat /workout to get to my goals! Thank you

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