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Calculate Calorie Intake For Muscle Gain

How Many Calories Should I Eat To Gain Muscle Calculator

How Many Calories a Day to Gain Muscle or Lose Weight?

How many calories should i eat to gain muscle calculator? This calculator will show you how many calories you need to intake each day in order to gain weight. If you are particularly active during the day, you may need more calories than I have calculated here, but be careful not to overeat and gain extra body fat which can negate your efforts in the gym.

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  • What Weighs More Muscle Or Fat

    Because fat supplies more energy per gram than muscle and takes up more space, some may interpret this as fat weighs more than muscle. And because muscle is denser – one pound of muscle takes up 18% less space than fat, some would argue the opposite. But either notion would defy the laws of physics since one pound of anything still weighs a pound.

    Gaining muscle will not make you weigh less, but it may make you look and feel leaner overall. Muscle growth often means your weight will increase – which is why MPS requires excess calories, even if you end up looking smaller and denser in the process.

    What About Macronutrients Do They Matter

    Youll probably notice this calculator gives you a recommendation for macronutrients. There are two reasons:

    • To make the process simpler for you to get started
    • To make sure youre getting enough of the right nutrients to maximize your results

    In general, we want a balanced ratio of protein, carbs, and fat. So

    • One gram per pound of body weight in grams of protein
    • Enough carbohydrates to support your exercise performance
    • Enough dietary fat to make your food taste good and to support your bodys needs for fat

    The main reason you want to pay attention to your macronutrient intake is that while calories are the primary determinant of how much weight you lose, macronutrients influence whether or not you lose fat or muscle. And if you want to lose weight, Im sure you likely want to lose fat and keep your muscle.

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    How We Calculated Your Protein Intake

    Theres a difference between avoiding a nutrient deficiency and eating the optimal amount of a nutrient.

    The U.S. Food and Drug Administrations daily value for protein is 50 grams, based on a 2,000-calorie diet, which is 10 percent of your total calories. A protein deficiency can cause muscle wasting and a greater risk of bone fractures, among other issues.

    But if you want to maximize the amount of muscle you can build and minimize the amount of fat youll gain, then just about every expert and non-expert will recommend anywhere from 0.5 to 2 grams of protein per pound of bodyweight.

    Heres what the data says on setting your own intake.

    What Does 2500 Calories Look Like

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    Ever wondered what 2,500 calories looks like? Use this handy visual guide to see a days worth of meals across 3 different macronutrient ratios!

    Picture 2,500 calories. Do you have an image in your mind? Depending on the foods you prefer or whatevers easiest for you to visualize, you might imagine a small pile of fast-food hamburgers, a carton of ice cream, or a plate of fresh fruits and vegetables. In other words, what to put on your plate to achieve 2,500 calories can vary drastically in terms of quantity, quality, and macronutrient composition.

    But if you believe that a calorie is a calorie is a calorie, then 2,500 of them should have the same impact on your body no matter what foods you eat, right?

    Well, were not so sure. You can eat 2,500 calories in a day, but how these calories are broken up into protein, carbs, and fat can have a big impact on your physique, performance, and general health.

    To help you visualize what 2,500 calories looks like as actual food from different popular diet plans, weve created daily meal plans out of three common macronutrient ratios of protein to carbohydrates to fat: 40/40/20, 30/20/50, and 20/50/30.

    The 40/40/20 ratio is the typical low-fat, high-protein bodybuilder diet many of us are accustomed to seeing. The 30/20/50 ratio is a relatively high-fat, low-carbohydrate diet. The 20/50/30 ratio represents what the typical American diet looks like.

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    How Many Calories Do I Need To Gain Weight

    First of all, you need to consume more calories than your total energy expenditure. TDEE depends on many different factors, including:

    • Basal metabolism, which depends on many factors itself, including: age, sex, height, weight, fat free mass, and fat mass. You can calculate it with the BMR calculator, that uses the Mifflin-St. Jeor equation
    • The metabolic response to the food eaten, which is the energy needed to ingest and digest food
    • Physical activity, which can vary every day. After BMR, this is the second-largest component of TDEE and
    • Physiological state growth, pregnancy, lactation, etc.

    Once you know how many calories you burn every day, you need to add excess calories. It is estimated that you need approximately 7000 kcal to gain 1 kg or 2 lbs in a week. This means that if you will eat an extra 1000 kcal every day, you should gain 1 kg within a week.

    Have you already had a look at the calorie calculator for weight gain? It estimates your individual daily energy expenditure so youll know how much calories you need per day to gain weight. If not, just give it a try!

    Testing The Hand Portion Math

    Lets see how this system works in practice and in comparison to manually tracking macros and calories.

    Example 1: High-level female athlete, 135 pounds with 18% body fat, who trains twice per day

    If you calculate the calories and macronutrients of this persons intake using the USDA nutrient database, youll get:

    And if you put this persons intake into hand-size portion terms, youll get:

    • Protein = 5 palms
    • Carbs = 10 cupped hands
    • Fats = 9 thumbs

    When you multiply those portion numbers using approximate hand-portion math for women , it would provide an estimated intake of:

    Example 2: Moderately active male, 210 pounds with 17% body fat

    If you calculate the calories and macronutrients of this persons intake using the USDA nutrient database, youll get:

    And if you put this persons intake into hand-size portion terms, youll get:

    • Protein = 7 palms
    • Carbs = 9 cupped hands
    • Fats = 8 thumbs

    When you multiply those portion numbers using approximate hand-portion math for men, itd provide an estimated intake of:

    When looking at both examples, simply using your hands would be 96-100% as accurate as weighing, measuring, and logging all foods on apps or spreadsheets. Plus, with the known error rates of calories and macronutrients present on labels and in nutrient databases, this level of accuracy will likely suffice for all but the most advanced individuals .

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    How To Find Your Daily Caloric Requirements For Weight Loss Or Gain

    To find your daily caloric requirements for weight loss or gain, youll simply plug your BMR into the following equations: If you want to gain weight, you would calculate your BMR, and then add 400-500 to that number. If you want to lose weight, you would calculate your BMR and then deduct 500 from that number. Once you know your BMR, you can plug it into the equations above to get your daily caloric needs for weight loss or gain. That being said, if youre trying to lose fat, but your daily calories are less than your BMR, you might end up losing muscle along with fat. And if youre trying to gain weight, but your daily calories are more than your BMR, you might gain fat along with muscle.

    The 3500 Calorie Rule

    How Many Calories Does It Take To Build Muscle?

    Many people have heard the equation that 3,500 calories is equivalent to one pound of fat. However, a caloric deficit or surplus of 3,500 doesnt necessarily mean one pound of weight loss or gain. The 3,500 calorie rule only pertains to the gain or loss of one pound of body fat, but it does not apply to other aspects of body weight.

    In other words, losing one pound of body fat does not mean you are going to lose one pound of total weight because other systems are affected by changes in calories consumed. If you drop calories mostly from carbohydrates, you may be losing more total weight than just one pound of fat, because the drop in carbohydrates also creates some water loss as you lose fat.

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    Your Total Daily Energy Expenditure

    Of course, most of us do more than lie in bed, which is why we ask you to approximate your activity level. Every time we move a muscle were burning calories , so folks whose activity mostly consists of walking to and from work have a lower TDEE than someone whos hitting the gym a few times a week.

    If you want your numbers to be very precise, itd be best to buy some tech that more precisely measures your calorie burn, like a WHOOP strap. But the numbers were providing will be a good baseline to work from.

    To Make A Macro Adjustment To Get Your Body Weight Change On Track

    If you are cutting, multiply the amount you are off your weekly weight change target by 500 kcal . Add or subtract that from your caloric intake each day accordingly. Here are some examples:

    • If youre losing weight 0.5 lbs slower than your target each week, reduce daily caloric intake by 250 kcal . This is approximately one cup of uncooked rice or 3 cups of cooked rice.
    • If youre losing weight 0.3 lbs faster than your target each week, increase your daily caloric intake by 150 kcal daily . This is approximately a 2 oz portion of uncooked pasta.

    If you are bulking, multiply the amount you are off your monthly weight change target by 150 kcal . . Here are some examples:

    • If youre gaining weight 1.5 lb slower than your target each month, increase daily caloric intake by 225 kcal .
    • If youre gaining weight 0.5 kg faster than your target each month, reduce daily caloric intake by ~165 kcal .

    Make this caloric change via fat and carb changes per your preferences. This is as simple as follows:

    Leave protein intake as is, unless you have a lot of body fat to lose.

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    How Much You Should Be Eating

    Realize that you need to supply the body with a surplus of calories, which is the additional fuel that the body uses to generate new lean muscle mass tissue. Most average male athletes can maintain their weight at around eighteen calories per pound of bodyweight, so youll need to add more calories to this intake if you want to spark any significant new growth.

    First, your body composition remains constant when you burn the same number of calories that you consume. To safely and effectively gain muscle, you need to increase your total calorie needs by at least 3500 calories per week, or about 500 extra calories per day, depending on your activity level.

    As much as you may dislike calorie counting, it is vital for your weight gain as well as for fat loss. Targeting muscle gain this way ensures that you gain lean muscle and minimize fat accumulation. The result is about a pound of muscle gained every week. Its important to understand that when adopting a muscle-gain diet, you are also going to have some fat gain. A one-to-two-pound a week weight gain goal should average 75% muscle and 25% fat.

    How Does The Diet Calculator Work

    HOW MANY CALORIES FOR MAINTENANCE?

    ClearcutMuscle Diet Calculator uses Harris Benedict Equation to estimate your Basal Metabolic Rate . That is the number of calories your body needs at rest, just to keep the lights on. Its the number of calories needed to support basic physiological functions, like making your heart pump, and lungs work. Think of it as how many calories would I need to survive floating in outer space, without moving a muscle. This BMR estimation is made by taking into account your age, gender, weight and height.

    Next, your BMR is multiplied by a Physical Activity Level . This is an arbitrary number that, as you might have guessed, represents how physically active you are. For most people who work their 9-5 office job, or studying, we want to go for sedentary.

    Finally you can select your goal. Going for weight maintenance no calories added or removed, weight gain or weight loss .

    You really dont want to implement any drastic changes that you cant maintain long-term. Instead you want stick to these modest +/- 10% calorie tweaks. This is a great starting point that will leave you with plenty calories to add or subtract in future, once the results stop.

    Of course, the idea here is that you need a calorie surplus to gain muscle and calorie deficit to lose fat.

    Next, the calculator will allocate the calories into macro-nutrients . The macro split used here is as follows:

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    How To Figure Out Your Calorie Requirements

    Calories in, calories out: Its the golden rule of body weight. If you want to make any changes to your body weight, you first and foremost need to pay attention to your energy balance.

    But what exactly does that mean? Theres so much information out there about calorie requirements that it can be confusing to decipher your calorie requirements for weight loss, calorie intake to gain muscle, and everything in between. The good news is that all it takes is a bit of tracking and some math to determine your calorie needs, no matter what your fitness goals are.

    Heres your ultimate guide on how to figure out your daily caloric requirements, plus how to figure out calorie intake to lose weight, gain muscle, and everything in between.

    How To Track Your Protein Intake

    When building muscle is your task, or if youre trying to lose body fat, you might be interested in tracking how much protein youre taking in. This doesnt mean you have to count calories or even necessarily measure your food. For athletes who are prone to or have a history of disordered eating habits, there are some intuitive ways to check out whats on your plate to make sure youre getting enough protein.

    If youre new to measuring your food intake, dont be discouraged: its easy for it to seem overwhelming at first, but there are a few tips you can keep in mind.

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    How Do You Calculate Protein Carbs And Fat

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    To calculate your protein, carbohydrate, and fat intake, you need to know how many calories you should be consuming each day. Your total calorie intake should be based on your age, activity level, and whether you want to maintain, gain, or lose weight. Once you know your calorie needs, you can use the following formulas to calculate your macronutrient intake: Protein = calorie intake x 0.10-0.35 Carbohydrates = calorie intake x 0.45-0.65 Fat = calorie intake x 0.20-0.35

    It is the nutrients that the body requires in order to function properly . Macromolecules include amino acids, fats, and carbohydrates. In our bodies, we can use carbohydrates as a source of energy, and they are stored in our muscles and livers. The Institute of Medicine suggests a protein, fat, and carbohydrate intake range. These ranges may be ignored by some diets for a variety of reasons. The majority of research suggests that higher protein diets are more effective at reducing weight. Based on your level of physical activity, your protein consumption should be based on the chart provided by Bodybuilding.com.

    Factors That Impact Bmr And Tdee

    How to Calculate Calories To Burn Fat & Build Muscle (Deficit & Surplus)

    Here are some of the major or important factors that impact your TDEE, or total daily energy expenditure.

    • Testosterone Levels – Long term decreasing changes in testosterone levels can lower your BMR.
    • Sex – Men general have higher BMRs than women.
    • Health – If you are sick or injured, you typically are not moving around as much.
    • Puberty – If you are growing at a rapid pace then you are probably expending more energy than normal.
    • Pregnancy – Pregnancy will increase your energy expenditure.
    • Weight – The heavier you are, the more energy you will expend sustaining this weight.
    • Muscle Tissue – Extra muscle tissue increases the amount of energy you expend on a daily basis.
    • Job – Sedentary job or always on your feet?
    • Exercise – Exercise impacts TDEE, obviously.
    • Diet Composition – Diet composition impacts your TEF, which can increase or decrease daily expended energy.
    • Non-Planned Exercise Activity – Are you a busy body or do you chill in front of the TV at night?
    • Body Temperature – The higher your temp, the more energy you burn.
    • Thyroid Hormone Levels – High levels increase BMR.
    • Caffeine and Tobacco – Using these can increase your BMR.
    • Climate – Working or sleeping in an environment that is a little hotter or cooler than normal will lead to greater energy expenditure.
    • Stress – If you are stressed out you will typical see an increase in your energy expenditure.

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    How To Determine Your Daily Calorie And Macronutrient Intake Levels

    The goal of this article is to provide you with guidelines that will help you determine not only how much food to eat per day, but also how to portion your macronutrients .

    We’ll take a look at general terms and their definitions, along with formulas that can help you get on the right path. Before we dive in, I want to advise taking a week or two to study your current eating habits. Write down everything you eat, and find out how many calories, and grams of protein, carbs and fats you are eating each day. Be honest with yourself and track everything you eat, even that handful of chips you grab as you walk past the pantry.

    This will take some work but you must do it. If you don’t understand portions, calories and macronutrient compositions of the foods you are eating, the information in the rest of this article won’t matter or help.

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