How To Calculate Your Calorie Intake For Building Muscle

August 16, 2021 Post a Comment

In general you want to eat somewhere between 200-400 calories above your maintenance intake consistently to build muscle which will usually end up being somewhere around 10 of calories for most people. 10 x weight kg 625 x height cm 5 x age y 5 kcal day For women.

Calorie Intake Calculator How To Calculate Your Intake Does Macros Too Build Muscle Gain Muscle Muscle

Over 6 meals you need 35 g of quality proteins.

How to calculate your calorie intake for building muscle. That should yield somewhere between 2-4 pounds of weight gained per month. This is an excellent way to calculate your protein requirements and builds a healthy muscle eating plan for you. As per the example above if your 300 calorie surplus puts you at 2800 calories for the day you would eat 2800 calories only on training days.

Some of that will be muscle and some of it will be fat. Another popular method is to eat a palm or two worth of protein at each serving. Eat at maintenance for 1-2 weeks.

This will tell you how many calories you need to sustain your current body weight given your current activity level. On the days off of training you would consume your maintenance intake of 2500 calories. Melina Jampolis of CNN your body can build only a half pound of muscle per week so adding more than this amount of calories will likely result in gaining fat along with muscle.

Ready to calculate your calories for muscle building. Using this information well be able to determine your basal metabolic rate or BMR and your total daily energy expenditure or TDEE. Pretty soon youll.

Estimate your maintenance calorie needs with Alan Aragons total energy expenditure equation. This calorie calculator will help you estimate the number of calories youre burning each day plus a daily calorie target to help you lose weight add muscle or maintain your current weight. When you calculate your resting energy expenditure you find out how many calories your body uses per day in its metabolic functions.

Train hard eat more build muscle. 840 calories 210 g proteins per day. Since macro-nutrients are what provide these calories your macros will need to be calculated based on what your ideal calorie intake is.

By doing it this way you will keep from gaining unnecessary amounts of fat while adding lean muscle. Both your BMR and TDEE are needed to calculate your personalized caloric number. 3 Enter your age in years.

10 x weight kg 625 x height cm 5 x age y -161 kcal day. Calculate basal metabolic rate BMR or the calories your body burns simply by being alive. 2 Enter your weight in pounds.

The result is 2888 calories per day which should cover BMR general daily activity training and a surplus to facilitate new muscle growth. Fat Loss Your bodyweight in lbs x 12 Maintenance Your bodyweight in lbs x 14 Muscle Building Your bodyweight in lbs x 16. Considering all of the above the simplest way to calculate your calories need is to use the following calculations.

Think of it as part one and part two. 5 Click on the drop down menu and choose your current activity level. The hand method.

This can be your launch pad to gain better control of your nutrition and better results while working toward your goals. 152 x 19 2888 calories. Learn how to determine.

Using the 403020 formula your protein intake should be. Your Muscle Building Calorie Calculator. 6 Click the button Calculate Daily Caloric Needs.

To get started collect the following pieces of information. If you havent gained muscle or strength increase your calorie intake by 10-20. Calculate your fat intake A good aim from a muscle gain perspective is to aim for 20-30 of your daily calories allowance to come from fat - 1g fatkg body weight should put you in this region.

Calculate your carbohydrate intake The remaining calories that you have left over after totalling the protein and fat can be given to carbs. Estimate how much that is weigh it and use it as a default serving. Calculate your macros for muscle gain Use our easy macro calculator to learn how many calories you should be eating to achieve your goals as well.

Now all we need to do is take this number and multiply by 19 to get our daily calorie surplus needed to build muscle. 4 Enter your sex gender. Once your body weight stalls add or subtract 100-150 calories from your current intake add if youre trying to gain muscle and subtract if youre trying to lose fat and then re-calculate your macros using the calculator or just doing so manually.

Your calorie intake is always going to be the most important part of your diet regardless of whether you want to lose fat build musclegain weight or simply maintain your current weight.

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