how many calories should i eat while building muscle?
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Most people require around 20 calories per pound (or 44 kcal / kg) of bodyweight to gain muscle mass. Using a 180-pound (82kg) male as an example, the required daily calorie intake is 3600 calories (20 kcal x 180 lb = 3600 kcal).
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Muscle has a low metabolic rate compared to other metabolic tissues at rest. It is estimated that sedentary muscle mass burns about 6 kcals per pound/day or 0.25 calories an hour per pound.
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Your body naturally creates about 1 to 2 g of creatine every day. To build muscle, take 20 g of creatine per day for a limited time, followed by a 3- to 5-g daily dose after that.
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To achieve a Calorie surplus, on average aim for about 500 Calories (Cal) more than you need to maintain your weight. For example, the average person needs 2000 Cal. To bulk up, this same person would need 2500 Cal.
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The Muscle-Building Workout One or two 30-minute sessions per week is more than enough, but make sure you're doing your cardio on non-lifting days. 2. Whatever you're currently eating, you need to eat more. 3.
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Most skinny guys will gain weight if they eat 3000 calories a day. A guy weighing 55kg with moderate activity levels needs about 2400 calories to maintain his weight. So if he starts eating 3000 calories a day, consistently, he should start seeing weight gain.
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05/10​High in calories A large amount of calories is required to increase overall body mass and to give muscles a more well rounded appearance, as it aids lean muscle growth. Therefore peanut butter is a good option to increase calorie intake for people who hit the gym.
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Healthy weight gain of 1-2 pounds per week can be expected when reasonably increasing energy intake. It takes an excess of about 2,000 to 2,500 calories per week to support the gain of a pound of lean muscle and about 3,500 calories per week to gain a pound of fat.
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Daily Calories 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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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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You need to eat more Calories than you expend to develop muscle. Your body uses extra Calories, in association with strength sessions, to build muscle. To achieve a Calorie surplus, on average aim for about 500 Calories (Cal) more than you need to maintain your weight. For example, the average person needs 2000 Cal.
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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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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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But, in general, the National Institutes of Health recommends that people who exercise get 45% to 65% of their daily calories from carbohydrates, 25% to 35% from fat, and 10% to 35% come from protein. And this caloric intake shouldn't change very much, whether you are working out or not.
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For most advanced lifters, increasing calories by 5 to 10% (or roughly 100 to 300 calories a day) is enough to support additional lean muscle growth. For a 2,500 calorie diet this would mean an increase of 125 to 250 calories a day - leading to 0.25 to 0.5 pounds of weight gain a week.
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The U.S. Dietary Guidelines state that an adult man should take in a minimum of 10% of his daily calories from protein. (In absolute numbers, that's equivalent to 0.36 grams of protein per pound of body weight.) The body breaks the protein down into amino acids and—among other things—uses them to build muscle.
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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.