How Many Calories Do You Need To Build Muscle Mass

Then your calorie surplus should be smaller. A muscle-building diet requires approximately 236 to 273 calories per pound of body weight for men and about 20 calories per pound for women.

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First figure out how many calories you will need to start with on your quest for gaining muscle mass.

How many calories do you need to build muscle mass. 180 x 14 2520 calories per day for maintenance. You need to ensure that youre getting enough calories and protein specifically to help you build muscle but not so many calories that your body is storing the excess as fat. Mike weighs 180lb but wants to gain lean muscle and lose fat.

Now all we need to do is take this number and multiply by 19 to get our daily calorie surplus needed to build muscle. In many cases its going to be a lot less. It takes roughly 5940 calories to build 1kg of muscle or 2700 to build 1lb so that means over a year wed need to eat in a surplus of 49 calories per day.

So you would need to get approximately 2100 calories a day to maintain a body weight of 150 pounds and 30 percent body fat with lifestyle considerations. An easy way to estimate this will be multiplying your total body weight in pounds by 15-17 calories. Lets say youre gaining muscle at the rate of one pound per month.

Another way to figure out how many calories you should consume involves simply multiplying your body weight in pounds by 18 to 20 advises fitness expert Anthony Ellis of Iron Magazine. Next divide that number by how many meals you are able to get in a day. For lean bulking target a 5 to 15 surplus.

The University of Washington suggests that moderately active adults need 15 calories per pound of body weight and active men and women require 18 calories each day to maintain a healthy weight. 2400 x 125 3000 calories per day Now lets say your goal is to gain muscle but minimize fat gain. Use the form below to get started.

TDEE 2100 calories. According to this formula a 180-lb. For example a man trying to gain muscle mass who weighs 160 pounds would consume approximately 3776 to.

So our 170 pound male would be shooting for a. Thats going to require around 3000 additional calories per month which comes to just 100 calories per day. 3427 200 3627 calories to build muscle If you are looking at losing body fat while maintaining the muscle you will want to take 200 calories away from your TDEE 3427 200 3227 calories to lose body fat The next stage will be working out how much protein carbohydrates and fat you will need to consume.

It is recommended to be able to get 6-8 small meals a day 2-3 hours apart. For example if our safe cutting calorie intake was 2000 calories a day 2000 6 meals equals 333 calories per meal. BMR Lean body mass lbs x 138 calories You can obtain your lean body mass from body fat measurements.

One review found that the average calorie intake of bodybuilders during the bulking phase was 3800 calories per day for men and 3200 for women compared with 2400 and 1200 calories during the. Your calorie count should put you in a slight caloric surplus of around 500 calories. Woman should eat between 2340 and 2600 calories.

For over 10 years members of BodySpace have been helping each other build their best bodies. 2520 200 2720 calories required daily for lean gains. As you can see how many calories to build muscle and lose fat isnt a question with a straightforward answer because theres some balancing involved.

The result is 2888 calories per day which should cover BMR general daily activity training and a surplus to facilitate new muscle growth. This can help you establish a consistent sustainable pace of weight gain. Join a fitness community thats over 2 million people strong.

You need 138 calories to support 1 pound of lean muscle mass. Man needs between 3240 and 3600 calories a day. For example a 120-pound active woman needs about 2160 calories to maintain her weight and about 2360 calories each day to build muscle.

And of course your diet. Calculate lean muscle mass vs. TDEE 1400 calories x 15.

This calculator provides an accurate estimate for how many calories to eat for muscle gain as well as guides for how much protein carbohydrates and fat to eat. Calculate your macros for muscle gain. In other words gaining muscle is unlikely to require a calorie surplus in excess of 500 calories per day.

Steves calorie intake for bulking. 152 x 19 2888 calories BOOM.

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