how many calories should i eat while bodybuilding?
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During your bulking phase, it's recommended to increase your calorie intake by 15%. 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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Many meal plans for men use a standard figure for weight loss. Weight loss plans usually provide for about 1,600–1,800 calories per day for a man. This allows most guys to reach a 500–1000 per day calorie deficit and lose at a safe rate of 1–2 pounds per week. Again, however, age and activity level is very important.
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For men, it means a daily intake of about 1,500 to 1,800 calories. However, the number of calories you should consume can vary depending on your current weight and activity level.
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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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Many sports nutritionists endorse 2.0 gm/kg/day as an upper ceiling of protein intake for athletes. Lower amounts would be sufficient for moderate- or low-intensity training. For a 200-pound bodybuilder, that would translate to 180 grams per day (90 kg x 2.0 gm/kg = 180 grams).
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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.) person (2). Focus your carbs before and after your workouts to fuel yourself for your lifting sessions, and restore your glycogen stores post-workout.
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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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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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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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If you're looking to put on muscle, Dr. Petre said, "The general rule is that it is necessary to eat at least 1 to 1.5 grams per pound of bodyweight per day." Dee also suggested you aim for one gram of protein per pound of your weight.
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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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Most guys need 2500 to 2800 calories to maintain their body weight. So eating 400kcal/day extra will make you put on weight. That means eating 2900 to 3200 calories per day total. You can easily get there by eating 20 dried prunes a day as a snack.
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The USDA reports that sedentary men burn — and therefore should consume -- 2,000 to 2,600 calories each day to maintain a healthy body weight. However, this general guideline varies slightly by age group: Men ages 19 to 30 burn 2,400 to 2,600 calories daily.
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Some studies have estimated that elite strength athletes require approximately 43 calories per kilogram of body weight per day to maintain weight. Men require slightly more and women require fewer calories. Your number will vary depending on the intensity of your training, how often you train, your size, and gender.
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Protein and Muscle Building When building muscle, the more protein the better, right? Not necessarily. While you're working to build muscle with exercise, protein should make up 10 to 35 percent of total calories for adults.
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BODYPUMP | 560 CALORIES BURNED Through building lean muscle mass, you'll increase your body's ability to effectively burn calories in the long term as the extra muscle will boost your metabolism.
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Experts recommend consuming 10–20% above your daily weight maintenance calorie needs during the bulking phase for an average weight gain of 0.25–0.5% of your body weight per week ( 1 , 6 , 7 ).