How many calories should I eat based on muscle mass?

For many, increasing your daily calories by 5 to 10\% is sufficient in promoting lean muscle growth. For example, if your daily calorie needs are 2500, you can consume 250 extra calories per day. But there may be some differences in calorie needs per person based on starting body composition and level of training.

How many calories should a male bodybuilder eat?

One review found that the average calorie intake of bodybuilders during the bulking phase was 3,800 calories per day for men and 3,200 for women, compared with 2,400 and 1,200 calories during the cutting phase, respectively ( 5 ).

How many calories does the average bodybuilder eat?

15–20\% of your calories from fat….Macronutrient Ratio.

	Bulking phase	Cutting phase
Calories	3,450	2,550
Protein (grams)	259–302	191–223
Carbs (grams)	474–518	351–383
Fat (grams)	58–77	43–57

Can you gain muscle eating maintenance calories?

Depending on how much muscle you want to put on and how quickly you want to gain it, add 5\% to 15\% to your maintenance calories.

What is a healthy way to build muscle mass?

Eight tips to help you build muscle mass

1. Eat Breakfast to help build Muscle Mass.
2. Eat every three hours.
3. Eat Protein with Each Meal to Boost Your Muscle Mass.
4. Eat fruit and vegetables with each meal.
5. Eat carbs only after your workout.
6. Eat healthy fats.
7. Drink water to help you build Muscle Mass.
8. Eat Whole Foods 90\% of The Time.

How many calories do I eat to maintain my size?

Kathy Shilko, RD, LDN, CDOE, CDE, clinical nutrition counselor at the Care New England Wellness Center, says on average a female should eat between 1,800 and 2,200 calories per day to maintain her current weight. A male should eat between 2,200 and 2,600 calories.

What is the healthiest way to bulk?

Here’s how to bulk up the healthy way

1. Get natural protein. To gain weight without any side effects, avoid artificial protein.
2. Increase carbs.
3. Don’t over train.
4. 7-day Workout plan.
5. Gain weight with this diet: (For a healthy 75kg male) 2500 calories.
6. Breakfast.
7. Mid Morning.
8. Lunch.

Is it healthier to be bulky or lean?

From the two illustrations, lean muscle is the healthier option in the long run because it is easier to stick to a routine that offers flexibility and is also a much more natural way to stay fit and workout.

What percentage of muscle mass is good?

According to Withings, normal ranges for muscle mass are: Ages 20-39: 75-89 percent for men, 63-75.5 percent for women. Ages 40-59: 73-86 percent for men, 62-73.5 percent for women.

How many calories should you eat to build muscle?

To calculate your optimal calorie intake you should shoot for a 10-20\% surplus above maintenance level. That’s somewhere (dependent on body weight) between 300-600 kcal of muscle-building energy to play with. It’s enough to ramp up mass without leaving too much spare for fat gain.

How does eating in a calorie surplus help build muscle?

It makes sense that eating in a surplus (calories in > out) gives your body spare fuel and building blocks to make some new muscle tissue. Without that extra energy, your body has very little spare fuel to build muscle mass without taking it away from other important areas of your body.

Do you eat more than you burn off when bodybuilding?

As a more experienced lifter, you’ll only truly optimize muscle gain by eating more than you burn off. An old-school way of maximizing muscle mass through a bodybuilding diet was the famous ‘dirty bulk’.

How many calories do you need to gain a pound a day?

At best, a natural bodybuilder doing everything perfectly can put on only 2 pounds of muscle per month, or half a pound per week. S Since an increase of 3,500 calories yields approximately 1 pound of weight gain, half a pound of gain would require an additional 1,750 calories per week, or 250 calories a day.