how many calories should i consume to build lean muscle?
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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. That works out to about 500 extra calories per day in addition with the total calories needs you determined from one of my previous posts.
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A healthier way to bulk up When following a clean bulking approach, the goal is still to eat a calorie surplus with plenty of protein, though high calorie, processed, sugary foods are restricted. A calorie surplus of 500 calories is usually a good place to start to promote muscle gains ( 2 ).
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Eat More Calories Than Your Body Burns If you want to gain weight slowly and steadily, aim for 300–500 calories more than you burn each day according to the calculator. If you want to gain weight fast, aim for around 700–1,000 calories above your maintenance level.
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There are many great tools out there to help you. 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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Calories Needed to Gain 1 Pound It takes an added 3,500 calories to gain a pound. To gain weight at a safe rate of around 0.5 to 1 pound each week, you'll need to eat an extra 1,750 to 3,500 calories weekly, which corresponds to an extra 250 to 500 calories a day.
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Fat and Muscle Building Your body relies on fat to supply energy to muscles during activity, and how much fat a person needs can vary. As a general guideline, fat should make up 20 to 35 percent of your total calories.
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Most studies suggest that 0.7–0.9 grams of protein per pound of body weight (1.6–2.0 grams per kg) is sufficient for conserving muscle mass on a cutting diet ( 4 , 10 ). For example, a 155-pound (70-kg) person should eat 110–140 grams of protein per day.
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You may need more or fewer calories than what's recommended if you are unable to maintain a healthy weight. Men: A sedentary male over the age of 70 requires around 2,000 calories. Consume about 2,600 calories a day if you are active.
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Summary It's important to eat enough protein if you want to gain and/or maintain muscle. Most studies suggest that 0.7–1 grams per pound of lean mass (1.6–2.2 grams per kg) are sufficient.
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VIGOROUS WEIGHT LIFTING If you hit the weights, you probably burn 90–133 calories in each 30-minute floor session. But remember: The more muscle you build, the more energy your body burns at rest. That's why lifting weights to build lean muscle should be at the top of your to-do list, regardless of your physique goals.
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If you want to build muscles then you need 2 Grams of carbohydrate/ per pound of your bodyweight. Now if you are taking 6 meals in a day then, 360/6 = 60 grams of carbs per meal. You have to understand that you need more carbohydrates to build muscles.
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Protein, which helps build and repair muscle, is particularly important. The amount of protein you need depends on your level of physical activity. Generally, 10 to 35 percent of your daily calories should come from protein.
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Keep in mind, that because you are a strength training athlete, you will need more calories than a typical sedentary person of your size. Some studies have estimated that elite strength athletes require approximately 43 calories per kilogram of body weight per day to maintain weight.
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Take the perennially popular one stating that 1 pound of muscle burns an extra 50 calories a day while at rest — so if you gain 10 pounds of muscle, your resting metabolic rate (RMR) soars by an extra 500 calories each day. Awesome! And also drivel.
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For many, increasing your daily calories by 5 to 10% is sufficient in promoting lean muscle growth. For example, if your daily calorie needs are 2500, you can consume 250 extra calories per day. But there may be some differences in calorie needs per person based on starting body composition and level of training.
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There are only 700 calories in a pound of muscle. But it takes about 2700-2800 calories to BUILD a pound of muscle. We can't force extra muscle gain by eating more and we are very limited in the actual amount of muscle gained per month.
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There are only 700 calories in a pound of muscle. But it takes about 2700-2800 calories to BUILD a pound of muscle.