how many calories should a man eat a day to gain 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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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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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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How many calories do I need? “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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The Academy of Nutrition and Dietetics recommends that bodybuilders eat 1.2 to 1.7 grams of protein per kilogram bodyweight each day (Caspero, 2014). For example, a 190-pound (86 kg) bodybuilder should aim for 103 to 147 grams of protein daily.
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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.”
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Skinny guys with a bad genetics, a slow metabolism, or just a stubborn body, may need to eat even more than 3000 calories a day (GOMAD is recommend in that situation). However, guys weighing 90kg who are looking to gain even more weight, will probalby not gain weight if they eat 3000 calories per day.
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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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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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An ideal daily intake of calories varies depending on age, metabolism and levels of physical activity, among other things. Generally, the recommended daily calorie intake is 2,000 calories a day for women and 2,500 for men.
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If you want to gain weight slowly and steadily, aim for 300–500 calories more than you burn each day according to the calculator. If you want to gain weight fast, aim for around 700–1,000 calories above your maintenance level. Keep in mind that calorie calculators only provide estimates.
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Protein is the priority followed by carbs then fat, but all are important and play a part in building mass and size. Most people require around 20 calories per pound (or 44 kcal / kg) of bodyweight to gain muscle mass.
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How many calories you need each day depends on your age, gender and activity level. The daily calorie needs for men over the age of 50 are approximately: 2,000 to 2,200 calories if not active. 2,200 to 2,400 calories if moderately active.
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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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The daily calorie needs for men over the age of 50 are approximately: 2,000 to 2,200 calories if not active. 2,200 to 2,400 calories if moderately active. 2,400 to 2,800 calories if regularly active.
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As an example, an average height, 32-year-old man who weighs 160 pounds and is moderately active will require about 2,600 calories to maintain his weight. However, the calorie needs for men will change if he wants to gain or lose weight.
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Generally, the recommended daily calorie intake is 2,000 calories a day for women and 2,500 for men.