![]() ![]() Your BMR is how many calories your body needs to fuel ONLY its most vital processes:Įating fewer calories than this number would put your body into starvation mode. So how do you find that sweet spot? By using these four easy-to-follow steps: Step 1: Calculate your Basal Metabolic Rateįirst, you need to know your basal metabolic rate (BMR). If you just randomly up your calorie intake per week to gain muscle, you’re probably just going to gain body weight by putting on more fat. Without the right diet, building muscle just isn’t gonna happen. How Many Calories Should I Eat to Gain Muscle? That’s where diets to build muscle come in. That’s why you need to hit the sweet spot between not eating enough calories and eating too many calories. Yes, you will gain muscle, but you will also gain a lot of body fat, which will be a pain to lose after you’re done bulking. But what happens if you eat too many calories? Let’s say you want to know how many calories to bulk, and you’re eating everything in sight. What’s more, most of your efforts in the gym to gain muscle will be wasted. ![]() Because if you don’t eat enough calories per day, you will stifle muscle growth. If you want to build lean muscle mass, you need to know EXACTLY how many calories per day you need to eat. How many calories to build muscle will vary from individual to individual (we’ll break that down for you below). Let’s talk more about what you can do to optimize your diet for building muscle. Hit your ideal caloric intake every day, sleep no less than eight hours, and get in that post-workout protein shake after every workout.įeeding: You can train all day, every day, but if you aren’t supporting your body with proper nutrition and feeding your muscles, you can lose muscle mass, get hurt, or both. Recovery: You must be as dedicated to rest as you are to your training. It’s guaranteed that they will change so be flexible and update them as you progress. It’s important to remember that these calendars are NOT static. Macro Calendar: Training for an entire year.Micro Calendar: Shows your week-to-week workouts.The ideal training program for muscle will be based on a macro, meso, and microscale, detailing your entire journey for one year. Training: Put simply, this is your workout routine. There are three central bricks that make up the foundation of muscle growth: training, recovery, and feeding. What Are the Main Muscle Building Factors?įirst things first, before we answer the question, “How many calories do I need to gain muscle?”, we want to talk about the key to optimal muscle building. We’ll review how many calories for muscle gain, the best macronutrient split, and the foods most associated with muscle growth. In this guide, we’re going to break down the three most important muscle-building factors. Maybe you have your training program down to a T but you’re asking yourself, “How many calories should I eat to gain muscle?” If you’re not sure how to eat to promote muscle growth, don’t worry. In fact, some fitness experts believe that proper nutrition makes up 70% of the results you see in the mirror. But it’s the most important part of gaining muscle. It’s the discipline to follow a muscle-building diet that turns people off. Then, using a PAL scale, you can work out how much energy you burn on average in excess of your BMR.Ĭombining your basal and active metabolic rates provides you with an overall figure, which represents your daily caloric requirements.Lifting weights and crushing workouts: these are the glamorous and sexy parts of getting bigger. You can determine your activity level using what is known as a PAL value. However, your general fitness, body composition and weight all influence this figure as well. The more active you are, the higher this figure will be. This could be a session at the gym or cycling to work. Your active metabolic rate tells you how much additional energy you need for exercise and activity. Effective BMR calculators are based on a sex-specific formula. Your basal metabolic rate depends on your age, your sex and certain genetic factors. This energy allows us to maintain basic essential functions, such as breathing. Our bodies are constantly using energy, including when we’re asleep or just sitting on the sofa. Your basal metabolic rate (also known as resting metabolic rate) indicates how many calories your body uses when completely at rest. HOW TO CALCULATE YOUR CALORIC REQUIREMENTS
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