People tend to forget their calorie intake when attempting to gain muscle. You need to consider the amount of calories you are consuming every day to ensure proper muscle growth.
Calories are important in the growth and development of your muscles. Every day your muscles burn them to maintain its shape and strength. Because of this, you'll want to know exactly how much calories you are taking daily to ensure that your muscles remain strong.
However, this can be a complicated task for some. It requires a lot of calculations and knowledge that can be rather challenging to understand. That is why we've made this article so that you can maximize your muscle gains.
So how do you find out how many calories you need to build muscles naturally?
You'll need three different things:
In this article, we'll go in depth on these three aspects of calorie calculation. Our goal is to give you the right information needed to calculate your calories accurately. By the end of this article, you will know how much calories you'll need to consume daily to help you build muscle.
First, you'll want to hop on the scale to determine your body weight. For this example, I'll use 200lbs.
After finding your bodyweight, you'll need to calculate your Body Fat Percentage (BFP). To calculate this, you'll need to measure the circumference around your body. For males, you need to measure your weight and waist circumference.
Females have to add in their waist, hip and forearm circumference. To make is simple, there is a Bodyfat Calculator Online. Find the circumference of your body by using a measuring tape. Then, place the numbers you found into the Bodyfat Calculator to find your BFP.
Here is an example of a body fat percentage that we'll use in our calculation.
After that, you'll need to find out your Fat-Free Mass. This stands for the amount of lean weight you have in your body. To do this, look at the following formula:
Here are your results:
Now, you're ready to find your BMR.
Your BMR stands for the Basal Metabolic Rate. It stands for the number of calories you burn while at rest. This is the number of calories needed to keep you alive and have your body function properly.
BMR accounts up to ¾ the of the calories burned daily. Multiple factors such as gender, age, metabolism, weight, and height that determines your BMR. While there are various online calculators used to help you measure your BMR, we'll teach how you to do it manually.
Here are the BMR calculation formulas for men and women:
To determine your BMR, you need to find your height, weight, and age. After that, just place the numbers in the formula to see your average BMR.
For instance, let's say that you're 20 years old, weighing in at 200 pounds that's 5 feet tall.
If you are female, you'll need at least 1889 calories a day to determine your BMR. For males, you'll need 2210 calories. Calculating your BMR is an important step in growing muscle. After calculating it, you can figure out the number of calories you burn throughout the day.
Your calories rely on constant activity to keep them burning. To increase the rate of calories burned, you need to exercise. Certain exercises such as cardio and strength training are useful in maintaining the fat off of your body and allowing your body to grow lean muscle.
To figure out how many calories you need to burn, you need to know two things.
Physical activity amounts to the rate of how fast you will burn calories. The more you work out, the faster you will burn them.
Here's the formula for calculating your total daily calories in regards to your BMR and the Benedict Activity Formula. It's a number that takes account the intensity of physical activity done daily.
The Benedict Activity Formula * BMR = Total Calories Daily
For instance, the male from the previous example of has a BMR of 2210 calories, exercises four days a week at a moderate activity. He would use the moderately active level and then multiply by his BMR.
BMR 2210 x 1.55 (Moderate Activity) = 3425
This means that on average he burns at least 3425 calories a day. He'll have to consume this amount of calories to maintain his body weight.
Consider if you want to gain or lose weight after calculating your total calories. You'll need to add 300-500 calories on top of that number to build muscle.
Gaining weight will require you to go over your normal caloric intake. For instance, say that you are a hard-gainer that wants to gain muscle. To gain muscle, you'll want to eat 500 more than your daily calorie intake.
Let's look at our previous example. The male has a total calorie intake of 3,425. He'll need to add 300-500 calories to this number to gain muscle. This method works because it allows him to make small gains while avoiding extra fat.
Remember, there is not a perfect set of calorie surplus. Some people do well with 300 extra calories while some do great at 500. Understand which surplus grants you the most results. Cut back the calories if you are gaining too much unnecessary fat. Add extra calories if you don't see any results.
We suggest staying active now that you know how to calculate your total calories. Having a proper diet and an efficient exercise routine will help you build muscle at a natural rate. Remember, you'll need a mixture of both of them to receive results.