how many calories should i eat to gain muscle weight?
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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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Since 1 kg = 2.2 pounds, to gain 1 kg of weight (lean muscle mass), you will have to consume approximately 3,500 calories. Definitely, this is just an estimate... To lose/gain 1 pound of fat, you will require approximately 3,500 calories.
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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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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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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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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. To bulk up, this same person would need 2500 Cal.
1119111
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.
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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.
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Depending on the number of calories needed for weight maintenance, a person would have to down a total of 5,000 to 7,000 calories in a day to gain any weight at all, and it's not likely to be even close to a pound.
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To build bigger arms, increase your overall muscle mass first by getting stronger and eating a lot. Eat More. You need to eat more calories than you burn in order to gain weight.
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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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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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A man who eats 2,000 calories per day should consume 200 to 700 calories from protein or 50 to 175 grams of protein. There are other ways to get a more specific number which may take into account lean muscle mass and/or physical activity level.
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For your body to have enough energy to grow your muscles, you need to eat more calories than you burn per day.
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So for the skinny 60kg/135lb guy, that's 3100kcal/day. It's however easier to start with 500kcal/day extra so your body has time to get used to eating more food. Keep in mind it's your daily average calorie intake at the end of the week and month that determines if you'll gain weight.
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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. Take the 12-day challenge to find out how to spot — and avoid — hidden sugars in the foods you eat.
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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.