SUMMARY Gaining muscle requires the right balance of calories and macronutrients. Learn how to calculate your daily calorie needs to fuel muscle growth effectively. FEATURES The importance of calorie intake for muscle gain. How to determine your Basal Metabolic Rate (BMR). Adjusting calories based on activity level and muscle-building goals. The ideal macronutrient breakdown for muscle growth. Tips for tracking calories and adjusting as needed. DESCRIPTION Building muscle isn’t just about lifting weights—it also requires proper nutrition. Consuming the right amount of calories ensures your body has enough fuel to support muscle growth while minimizing fat gain. Determining Your Basal Metabolic Rate (BMR)Your BMR represents the number of calories your body needs to function at rest. You can calculate it using the Mifflin-St Jeor Equation: Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5 Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161 Once you have your BMR, multiply it by your activity level to determine your Total Daily Energy Expenditure (TDEE). Adjusting Calories for Muscle GainTo build muscle, you need a caloric surplus—eating more calories than your body burns. A good starting point is adding 250–500 calories per day to your TDEE. Macronutrient Breakdown for Muscle GrowthBalancing macronutrients is essential for muscle building: Protein: 1.6–2.2g per kg of body weight. Carbohydrates: 4–6g per kg of body weight to fuel workouts. Fats: 20–30% of total daily calories for hormone regulation and overall health. Tracking and Adjusting CaloriesUsing a food tracking app can help you monitor calorie intake and adjust based on progress. If muscle gain is too slow, increase your intake slightly. If you're gaining too much fat, reduce calories slightly. Final ThoughtsCalculating and adjusting your daily calorie intake is key to maximizing muscle growth while keeping fat gain in check. Focus on nutrient-dense foods and track your progress to fine-tune your diet over time.
