How many calories should i eat a day to gain muscle – To determine how many calories you should eat per day to gain muscle, you must account for factors such as your Basal Metabolic Rate (BMR), activity level, and the additional caloric surplus needed for muscle growth. Below is a table that explains each factor in detail, helping you calculate the total daily calorie intake for muscle gain.
| Factor | Explanation | How to Calculate or Adjust |
|---|---|---|
| Basal Metabolic Rate (BMR) | The number of calories your body needs to maintain basic functions (e.g., breathing, circulation) at rest. | Calculate using a BMR calculator or formula (e.g., Mifflin-St Jeor Equation): For Men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5 For Women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161 This gives your baseline calorie requirement without activity. |
| Activity Level (TDEE multiplier) | Total Daily Energy Expenditure (TDEE) is the total number of calories burned per day considering your activity level. This includes workouts, walking, and other physical tasks. | Multiply your BMR by an activity factor to get your TDEE: – Sedentary (little or no exercise): BMR × 1.2 – Lightly active (light exercise 1-3 days/week): BMR × 1.375 – Moderately active (moderate exercise 3-5 days/week): BMR × 1.55 – Very active (hard exercise 6-7 days/week): BMR × 1.725 |
| Caloric Surplus | To gain muscle, you need to consume more calories than you burn, creating a caloric surplus. Typically, a surplus of 250-500 calories per day is recommended for muscle gain. | Add 250-500 calories to your TDEE to ensure muscle growth without excessive fat gain. For beginners: A surplus of 500 calories/day may be appropriate. For experienced lifters: A smaller surplus of 250-300 calories/day can be more suitable to prevent fat gain while still supporting muscle growth. |
| Macronutrient Balance | The ratio of protein, carbohydrates, and fats is important for muscle gain. | – Protein: Aim for 1.6 to 2.2 grams of protein per kg of body weight. Protein is essential for muscle repair and growth. – Carbohydrates: Carbs provide the energy needed for intense workouts. Aim for 40-60% of total calories from carbs. – Fats: Healthy fats should make up about 20-30% of your total intake. |
| Individual Factors | Variables like age, gender, genetics, and training intensity can influence how many calories are needed to gain muscle. | Adjust your intake based on progress. If you’re gaining too much fat, reduce the caloric surplus. If you’re not gaining muscle, slightly increase your caloric intake. Regularly track your body composition and adjust accordingly. |
Example Calculation:
- BMR Calculation:
For a 25-year-old male weighing 75 kg and 180 cm tall:
BMR = 10 × 75 + 6.25 × 180 − 5 × 25 + 5 = 1,757.5 kcal/day - TDEE Calculation:
If moderately active (exercise 3-5 days/week):
TDEE = 1,757.5 × 1.55 = 2,724 kcal/day - Caloric Surplus for Muscle Gain:
To gain muscle, add 300-500 calories/day:
Target intake = 2,724 + 300 = 3,024 kcal/day
Macronutrient Breakdown for 3,024 kcal/day:
- Protein: 2.0 grams/kg of body weight = 150 grams of protein (600 kcal)
- Carbohydrates: 50% of total intake = 1,512 kcal (378 grams of carbs)
- Fats: 25% of total intake = 756 kcal (84 grams of fat)
Conclusion:
The number of calories needed to gain muscle varies based on factors like BMR, activity level, and caloric surplus. A typical range is to consume 250-500 calories above your TDEE. Tracking progress and adjusting intake based on results will optimize muscle gain while minimizing fat gain.