how many calories per day to build 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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Weight Facts The American College of Sports Medicine recommends a minimum of 1200 calories per day for females and 1800 calories per day for males. If you are on a weight gain diet you should also be performing a weight training program otherwise all those extra calories are going to be stored as body fat.
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“On average, men need around 2,500 calories (kcals) each day to keep a healthy weight, whereas the average woman needs around 2,000kcals.” Of course, that's a general guideline - some women are likely to burn more calories than some men.
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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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A fit person of average build and weight, say 6' and 180 lbs, will need about 2000 - 2500 calories per day to maintain their health and weight - on days that they do no training.
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Most athletes need a minimum of 1,800–2,000 calories per day, even when their goal is decreasing weight.
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(mountaindogdiet.com)—figure out your calorie needs by multiplying your goal bodyweight by 12. So a guy who wants to be a ripped 180lbs can start eating 2,200 calories (round the number up) a day.
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During this period of rapid growth and development, boys require an average of 2,800 calories a day, while girls require an average of 2,200 calories a day.
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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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As a rough guide, a small female doing less than an hour of exercise each day will require just 1400 to 1600 calories each day, while an average male will need just 1800 to 2200 calories per day.
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Most people require around 20 calories per pound (or 44 kcal / kg) of bodyweight to gain muscle mass.
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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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TO RECAP, HERE'S HOW TO EAT TO BUILD MUSCLE: Calculate your TDEE (Total Daily Energy Expenditure) and add 250 calories over your number. Consume 1-1.5g per pound (2.2-3.3g per kg) of bodyweight in protein every day. Consume the rest of your calories from foods composed of carbs and fats.
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How Many Calories in One Pound of Muscle? It takes even more energy to build and store muscle mass through muscle protein synthesis (MPS). An estimated 2,500 to 2,800 excess calories is needed to gain one pound of lean mass.
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A lean bulk involves which is monitoring your macros to ensure you are gaining lean muscle tissue. A good approach is to aim for 300-500 calories over your daily maintenance calories.
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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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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.