how many calories should i eat a day if i'm bulking?
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To lean bulk, you should start by eating between 3,150 and 3,300 calories per day. Using the example above, if you instead decided to eat 4,000 calories per day, there would be no additional muscle building benefits compared to eating 3,300 calories, you would simply put on much more fat.
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How Many Calories To Build Muscle Mass And Gain Weight? Athletes should increase their total caloric intake by 250-500 calories per day to gain weight. Some experts even recommend a 1,000 caloric increase per day.
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Since a gram of protein equals 4 calories, that would mean that the 200-pound bodybuilder should consume roughly 300 grams of protein daily (1,200 calories ÷ 4 calories/gram = 300 calories).
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According to these studies, a protein intake of around 30% of calories may be optimal for weight loss. This amounts to 150 grams per day for someone on a 2000-calorie diet. You can calculate it by multiplying your calorie intake by 0.075.
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When transitioning from a bulking to a cutting phase, you would instead decrease your maintenance calories by 15%, meaning you would eat 2,550 calories per day instead of 3,450.
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Herzog estimates that, if you're an average person, you need to eat between 1,000 and 1,400 calories per day to run your body doing absolutely nothing. If you move around a little bit, then you need to eat an additional 400 to 600 calories per day.
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The calorie intake necessary to achieve this will vary from person to person. As a guide, consuming 300–500 calories more than the body burns on a daily basis is usually sufficient for steady weight gain. For more rapid weight gain, a person may need to consume up to 1,000 calories more per day.
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For example, if your maintenance calories are 3,000 per day, you should eat 3,450 calories per day (3,000 x 0.15 = 450) during your bulking phase ( 6 ).
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Carbohydrates are our main source of fuel, so how we time the ingestion of this “fuelling macro” is crucial. During the bulking phase, eat about 4-7 g/kg of body weight of carbohydrates per day, or 270-480 g/day for a 68 kg (150 lb.)
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For gradual weight gain, add at least 500–1,000 calories per day. Calorie Q and a: how low in calories can an athlete go and still train well? Most athletes need a minimum of 1,800–2,000 calories per day, even when their goal is decreasing weight.
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Generally speaking, every 1kg of weight gain needs about 7000 additional calories [or 29 300 kilojoules]. So to gain 1kg in a week, you would need to eat your Daily Energy Expenditure (DEE) (calculated on the How Much Should I Be Eating Handout) plus a further 1000 calories [or 4 190 kilojoules] every day.
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You'll need about 3,200 calories to maintain your current weight. That means that, during a lean bulk, you should be eating around 3,500 calories per day – 300 above “maintenance”. In addition, you will need to consume 175 grams of protein per day.
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Fats are essential to testosterone production, a vital hormone in muscle building. Drops in testosterone levels can sacrifice your hard-earned gains (3). During your bulking phase, approximately 20-30% of your calories should be from fat. Focus on beneficial fats such as the monounsaturated and polyunsaturated fats.
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Everyone's different, but the NIH recommends eating 1,000 to 1,200 calories a day for women and around 1,600 calories a day for men. You lose weight when your body takes in fewer calories than it burns.
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Summary You need to eat more calories than your body burns to gain weight. Aim for 300–500 calories per day above your maintenance level for slow weight gain or 700–1,000 calories if you want to gain weight fast.
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In general, it's best to eat snacks that provide about 200 calories and at least 10 grams of protein to help you stay full until your next meal. Frequency. Your number of snacks varies based on your activity level and meal size.
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% lean muscle) remains constant when you burn the same number of calories eaten. Conversely, a pound of muscle equals 3500 calories. So, in order to safely and effectively gain muscle, you need to increase your total calorie intake by a minimum of 3500 calories per week.