How many calories should i eat to gain muscle calculator
Introduction:
Gaining muscle involves much more than just pumping iron at the gym. Nutrition plays a crucial role in achieving your desired muscle mass. That’s where understanding the right number of calories needed to build muscle can truly make a difference. In this article, we will guide you through the process of calculating the required calories to help you achieve your goal.
Step 1: Calculate Your Basal Metabolic Rate (BMR)
The first step in calculating the number of calories you need for muscle gain is determining your Basal Metabolic Rate (BMR). BMR represents the amount of energy your body needs to maintain its basic functions while resting. There are several formulas to calculate it, but the most common and reliable one is the Mifflin-St Jeor Equation:
– For men: BMR = 10 x weight (in kg) + 6.25 x height (in cm) – 5 x age (in years) + 5
– For women: BMR = 10 x weight (in kg) + 6.25 x height (in cm) – 5 x age (in years) – 161
Step 2: Determine Your Activity Level
Now that you have calculated your BMR, it’s time to factor in your physical activity level. The Harris-Benedict equation is widely used for this purpose and includes five categories:
1. Sedentary (little to no exercise): BMR x 1.2
2. Lightly Active (light exercise/sports 1-3 days a week): BMR x 1.375
3. Moderately Active (moderate exercise/sports 3-5 days a week): BMR x 1.55
4. Very Active (hard exercise/sports 6-7 days a week): BMR x 1.725
5. Extra Active (very hard exercise/sports, physical job, or training twice a day): BMR x 1.9
Multiply your BMR by the appropriate number based on your activity level.
Step 3: Add Surplus Calories for Muscle Gain
After accounting for your activity level, you now have your Total Daily Energy Expenditure (TDEE) – essentially the amount of calories needed to maintain your current weight. However, since the goal is to gain muscle, you’ll need to consume additional calories. A surplus of 300-500 calories above your TDEE is generally regarded as an effective approach to building muscle mass.
Step 4: Balancing Macronutrients
To optimize your muscle-building process, it’s essential to find the right balance of macronutrients – proteins, fats, and carbohydrates.
Here’s a guideline for optimal macronutrient distribution:
– Protein: 1.6 to 2.2 g per kg of body weight
– Fat: 20-35% of your total daily calorie intake
– Carbohydrates: The remaining calories after accounting for protein and fat requirements
By following these steps and using the provided calculations as a foundation for your nutrition plan, you can effectively determine how many calories you need to gain muscle. Remember that every person’s body is unique; monitor your progress closely and adjust accordingly to ensure optimal results in achieving your muscle-building goals. Stay patient and dedicated, both in the gym and with your nutrition, and you’ll see the results pay off!