Can Eating Potatoes Make Your Butt Bigger? Scientists Reveal the Truth Behind This Viral Myth!

Potatoes get a bad rap in many diet circles, yet they’re a staple food for millions worldwide. You may have wondered whether piling on baked potatoes could somehow target fat storage in your butt.

In this friendly, straightforward guide, we’ll walk through everything you need to know—nutrient details, how weight gain works, genetics, muscle vs. fat, and practical tips—so you can make informed choices for your body goals. No fluff, just the facts and steps to help you along the way.

Can Eating Potatoes Make Your Butt Bigger?

No—eating potatoes alone won’t magically enlarge your butt. They’re a healthy carb source, but any size gain comes from an overall calorie surplus, your genetics, and targeted glute-building workouts—not from potatoes by themselves.

Step 1: Potato Nutrition 101

Before we tackle butt-growth myths, let’s break down what’s actually in your average spud.

Nutrient	Per Medium Potato (150 g)	% Daily Value*
Calories	110 kcal	5 %
Carbohydrates	26 g	9 %
– Dietary Fiber	2 g	7 %
Protein	3 g	6 %
Fat	0 g	0 %
Vitamin C	17 mg	19 %
Potassium	620 mg	13 %
Iron	1 mg	6 %

*Based on a 2,000-calorie diet.

• Carbs are king. Potatoes are mostly starch. These complex carbohydrates break down into glucose, your body’s primary fuel.
• Protein power? Minimal. Three grams per potato is modest; not enough alone to support big muscle growth.
• Micronutrients matter. Vitamin C, potassium, and some iron make potatoes more than “empty” carbs.

Step 2: Fundamentals of Weight Gain

You can’t outsmart basic energy balance. Here’s what really drives fat storage:

Caloric Surplus:

• • To gain weight, you must eat more calories than you burn.
  • Example: If your maintenance is 2,200 kcal/day, consuming 2,700 kcal consistently yields about 1 lb of weight gain per week.

Macronutrient Roles:

• • Carbs provide energy; excess carbs can convert to fat if glycogen stores fill up.
  • Protein supports muscle repair and growth; leftover protein can also deposit as fat.
  • Fat is calorie-dense (9 kcal/g), making it easiest to overshoot your surplus.

Hormonal Influences:

• • Insulin rises after carb‐heavy meals, promoting storage in fat cells.
  • Cortisol and other hormones affect where fat settles, but they don’t create “spot fat” from specific foods.

Activity Level:

• • Resistance training directs calories toward muscle repair.
  • Sedentary days favor storing surplus calories as adipose tissue.

Key takeaway: Eating more potatoes alone won’t magically enlarge your butt; it’s overall surplus plus how you use those calories that counts.

Step 3: How Fat Distribution Works

Why do some people store fat in hips and butt, while others accumulate it around their belly? Largely, it’s in your genes.

Genetic Blueprint:

• • Your DNA dictates fat-cell receptor density in different areas (e.g., hips vs. abdomen).
  • You can’t change your fundamental pattern, but you can influence total fat volume.

Sex Differences:

• • Women often have more subcutaneous fat in glutes and thighs (“pear shape”).
  • Men tend to carry more visceral fat in the abdominal region.

Age and Hormones:

• • Estrogen shifts fat toward lower body; declines in menopause may redistribute fat toward the belly.

Bottom line: No specific food can override these genetic and hormonal patterns to deposit fat only in your butt.

Step 4: Potatoes vs. Other High-Calorie Foods

If your goal is to bump up total calories, potatoes are one lever—though not the most potent one by themselves:

Food Item	Calories per Typical Serving	Notes
Plain Baked Potato (150 g)	110 kcal	Low-fat, low-protein; fills you up with starch.
Potato with Butter (15 g)	+100 kcal	Adds fat, ups calorie density.
Loaded Baked Potato	~460 kcal	Cheese, sour cream, bacon bits amp calories significantly.
Rice (1 cup cooked)	205 kcal	Similar carbs, double the calories per cup.
Pasta (1 cup cooked)	220 kcal	Simple way to boost carb intake.
Nuts (30 g / 1 oz)	170 kcal	High-fat, calorie-dense, satiating.

Plain vs. Topped:

• • A plain potato on its own is moderate in calories.
  • Add butter, cheese, sour cream, or bacon, and you’ve got a mini calorie bomb—increasing your surplus potential.

Comparisons:

• • Starchy sides like rice, pasta, and bread can be more calorie-dense per volume than potatoes.
  • If bulking is the goal, mixed dishes or added fats are more efficient than plain spuds.

Step 5: Muscle Growth vs. Fat Accumulation

If you want a rounder, firmer butt, muscle beats fat any day. Here’s the recipe:

Resistance Training Focused on Glutes:

• • Squats, deadlifts, hip thrusts, lunges—3–4 sessions per week.
  • Progressive overload: gradually increase weight or reps to stimulate hypertrophy.

Protein Intake:

• • Aim for 0.7–1 g of protein per pound of body weight.
  • Include eggs, lean meats, dairy, legumes, tofu, or protein shakes.

Caloric Surplus Management:

• • Keep it moderate: +250–500 kcal/day above maintenance to fuel growth without excessive fat gain.
  • Track intake for 1–2 weeks, adjust based on weight-change trends.

Starch for Energy:

• • Potatoes can supply the carbs you need to power workouts and recovery.
  • Pair potatoes with a protein source and some healthy fat (e.g., grilled chicken + potato + olive oil drizzle).

Tip: Eating potatoes as part of a balanced meal supports training energy and recovery, but won’t drive muscle growth alone.

Step 6: What Science Says

Despite countless myths, research underscores two core points:

No “Spot-Gain” Food:

• • Studies confirm that fat distribution is systemic—you store or burn fat throughout your body, not in isolated spots.
  • Eating specific foods doesn’t channel calories to one area.

Overall Energy Balance Rules:

• • Controlled feeding studies show that total caloric surplus, not single food items, drives weight gain.
  • Whether surplus comes from potatoes, rice, or fat, excess calories will integrate into your body’s overall fat storage.

Performance and Recovery:

• • Carbs from potatoes can help with workout performance and replenish muscle glycogen.
  • Better performance leads to more effective muscle-building sessions.

Step 7: Practical Takeaways

Let’s cut through confusion with clear actions you can start today:

Define Your Goal:

• • Pure Muscle Build: Focus on resistance training, high protein, moderate carbs (including potatoes), slight surplus.
  • Bulk with Size Increase: Higher surplus, more carbs and fats; expect some fat gain alongside muscle.

Meal Structuring:

1. • Balanced Plate Model:
     • ¼ Protein (chicken, fish, tofu)
     • ¼ Starchy Carb (potato, rice, pasta)
     • ½ Veggies + Greens
     • Add healthy fats (avocado, olive oil) if needing extra calories.
2. Smart Potato Prep:
   • Roasted or Baked: Control added fats—use spray oil or small drizzles.
   • Mashed with Skin: Keeps fiber, vitamins, and minerals intact.
   • Potato Salads: Use yogurt-based dressings or vinaigrettes.

Track & Adjust:

• • Weigh yourself weekly, note how clothes fit.
  • If weight isn’t rising after two weeks, add 100–200 kcal/day via toppings or side dishes.
  • If you’re gaining too fast (over 1 lb/week), scale back slightly.

Combine with Glute Workouts:

• • Train glutes 2–3 times weekly.
  • Include compound lifts (squats, deadlifts) and isolation moves (hip abductions, donkey kicks).
  • Prioritize mind-muscle connection for better activation.

Frequently Asked Questions

1. Will eating more potatoes automatically make my butt grow?
No. Potatoes supply calories, but growth in your gluteal area depends on overall calorie surplus, resistance training, and genetics—not on potatoes alone.

2. How many potatoes should I eat to see changes?
Rather than focusing on potato count, aim for a manageable calorie surplus. If half a potato adds 55 kcal, adjust based on your daily target (e.g., +300 kcal = about 3–4 medium potatoes’ worth of extra carbs).

3. Are sweet potatoes better than white potatoes for muscle or fat gain?
Nutritionally they’re similar in calories and macros. Sweet potatoes offer more vitamin A and fiber, but both can support energy needs equally.

4. Can I spot reduce belly fat by eating fewer potatoes?
Fat loss isn’t localized. Reducing potatoes alone won’t melt belly fat; overall calorie deficit and full-body exercise do.

5. What’s the best way to prepare potatoes for a fitness plan?
Bake, roast, or boil with minimal added fats. Pair with lean proteins and vegetables. Use herbs and spices for flavor rather than calorie-dense sauces.

6. I’m lactose intolerant—can I still use loaded potato recipes?
Yes. Swap sour cream for lactose-free yogurt or dairy-free cheese. Add olive oil and herbs for creaminess.

7. How soon can I expect to see glute gains?
With consistent training and nutrition, beginners may see strength and shape improvements in 4–8 weeks. Visual changes often take longer—around 12 weeks or more.

Conclusion

Potatoes are a versatile, nutrient-rich carb source perfectly at home in a balanced diet. While they can help you meet a caloric surplus, they’re not magic bullets for glute growth. True changes in butt size and shape come from a blend of genetics, overall energy balance, targeted resistance training, and adequate protein.

Use potatoes wisely—paired with protein and healthy fats—to fuel your workouts and recovery, track your progress, and adjust as needed. Now that you have the roadmap, load up your plate mindfully and squat your way to lasting results!