How many calories should i eat to gain muscle and stay lean? so, the first and probably most important thing is to align your calories to your goal because you need to have a positive energy balance to gain muscle if it’s in a negative place you will lose weight, and if it’s in neutral you will stay the same. How many calories to lose weight but gain muscle. Your muscle building calorie calculator now all we need to do is take this number and multiply by 19 to get our daily calorie surplus needed to build muscle 152 x 19 = 2888 calories boom! – the result is 2,888 calories per day, which should cover bmr, general daily activity, training, and a surplus to facilitate new muscle growth.
how many calories to lose weight but gain muscle
You can use your body weight to help determine your calories needs to gain muscle by adding 200 calories to your weight-maintenance calorie needs the university of washington suggests that moderately active adults need 15 calories per pound of body weight and active men and women require 18 calories each day to maintain a healthy weight. For example, a recent review concluded that 0.73–1 gram of protein per pound (1.6–2.2 g/kg) of body weight per day is best for maximizing muscle gain and strength .. How many calories to build muscle mass and gain weight? athletes should increase their total caloric intake by 250-500 calories per day to gain weight. some experts even recommend a 1,000 caloric increase per day. remember to consider activity level when calculating caloric intake. athletes should aim to consume the proper ratios of nutrients..
