how many calories do i need to cut bodybuilding?
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Most experts recommend that you cut approximately 500 to 750 calories per day1﻿ to lose one to two pounds per week.
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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.
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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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Weight Facts One pound of body fat is generally equal to approximately 3500 calories. The American College of Sports Medicine recommends a minimum of 1200 calories per day for females and 1800 calories per day for males.
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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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Put simply, to lose 1 lb of body fat per week, people will need to have a deficit of around 500 calories per day. They can achieve this by consuming roughly 500 calories fewer than they are currently, by burning an extra 500 calories per day with exercise, or a combination of the two.
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How many calories does a Body Sculpting™ workout burn? Depending on the amount of weights you use (5-pound dumbbells are recommended), and the amount of resting time between sets, an average Body Sculpting™ workout can burn approximately 200-350 calories per hour.
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To make it a little more challenging why not try drop sets or negative reps (where you slow down the lowing phase of the lift to approx. 3-5 seconds) to really activate those muscles and feel the burn! On average, you'll burn around 40 calories per set using a moderate effort.
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The number of calories burned doing bench press varies depending on how intensely you are working and your body weight. According to Harvard Health Publishing, a 125-pound individual burns between 180 and 360 calories for every hour of weight lifting. A 185-pound individual burns between 266 and 532 calories per hour.
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The average man needs around 2,500 calories a day to maintain his bodyweight. The average woman needs around 2,000 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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For weight loss, he recommends eating 1,200 to 1,500 calories a day for women and 1,500 to 1,800 calories a day for men. Of course, reducing calories almost certainly means counting them.
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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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Depending on age and gender, energy needs for normal growth vary greatly. A male teen's requirement for growth alone can equal 3,200 calories per day, while a female of the same age may need around 2,400 calories per day.
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Here's the math: A pound of muscle burns five to 10 calories daily, even if you're lying on the couch. With a moderately strenuous weight-lifting regimen, women can gain one to two pounds of muscle after three months; men rack up about twice as much. Two extra pounds of brawn would thus consume 10 to 20 calories daily.
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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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Since a gram of protein equals 4 calories, that would mean that the 200-pound bodybuilder should consume roughly 300 grams of protein daily (1,200 calories ÷ 4 calories/gram = 300 calories).