Studies have indicated that the timing of protein intake may be more beneficial for building lean muscle mass rather than quantity since the body can only absorb about 30 grams of protein at a time. Athletes should aim to consume the proper ratios of nutrients. Remember to consider activity level when calculating caloric intake. Some experts even recommend a 1,000 caloric increase per day. How Many Calories To Build Muscle Mass And Gain Weight?Īthletes should increase their total caloric intake by 250-500 calories per day to gain weight. Advanced Exercise Nutrition: Version 1.1. Strength-trained athlete: 30-60 calories/kg depending on training Source: Dunford, Marie. Male and non-pregnant female recreational athletes: Approximately 33-38 calories/kgĮndurance athletes: 35-50 calories/kg depending on training Sedentary men and non-pregnant women: Approximately 31 calories/kg Remember to convert weight in pounds (lb) to kilograms (kg) by dividing your weight in pounds by 2.2 to equal weight in kilograms. This varies depending on the sport and the individual. Once you calculate your BMR factor in activity to account for calories burned during exercise.īMR x 1.2 for low intensity activities and leisure activities (primarily sedentary)īMR x 1.375 for light exercise (leisurely walking for 30-50 minutes 3-4 days/week, golfing, house chores)īMR x 1.55 for moderate exercise 3-5 days per week (60-70% MHR for 30-60 minutes/session)īMR x 1.725 for active individuals (exercising 6-7 days/week at moderate to high intensity (70-85% MHR) for 45-60 minutes/session)īMR x 1.9 for the extremely active individuals (engaged in heavy/intense exercise like heavy manual labor, heavy lifting, endurance athletes, and competitive team sports athletes 6-7 days/week for 90 + minutes/session) Energy Requirements For AthletesĪthletes require the proper nutrition to fuel performance. You can obtain your lean body mass from body fat measurements. You need 13.8 calories to support 1 pound of lean muscle mass.īMR= Lean body mass (lbs) x 13.8 calories This equation is based on your body composition. Note: The above equations do not account for individual body composition. 28 June 2010.Ĭalculate Looking For Quick And Easy? Use the Rule of Ten (or Eleven):īMR = 10 calories/pound of bodyweight for womenīMR= 11 calories/pound of bodyweight for menĮxample: If you weigh 200 lbs your BMR is 2,200 calories. "Comparison of Harris Benedict and Mifflin-ST Jeor equations with indirect calorimetry in evaluating resting energy expenditure." Indian Journal Of Medical Sciences 62.7 (2008): 283-290. H = height in centimeters (inches x 2.54) =height in cm W = weight in kilograms (weight (lbs)/2.2) =weight in kg To determine your basal metabolic rate (BMR), aka how many calories your body burns at rest, use the following formula: Formula For BMR: This is why you can burn more calories by eating smaller meals more often. 30% of energy (calories) is used for physical activity while 10% is used in the process of digestion. The remainder of the energy pie is divided between activity and digestion. By building a leaner more muscular physique you increase your calorie burning abilities around the clock! The more lean muscle mass you have the higher your BMR. The amount of calories you burn at rest is termed your basal metabolic rate (BMR). The human body uses about 60% of calories just to keep up with natural processes at rest. It is important to use a multitude of tools to determine if you're achieving proper energy balance such as appetite, weight, mood, body fat percentage, and overall health. The formulas and recommendations are not set in stone. How Many Calories Do I Need Each Day?Įnergy requirements are based on multiple factors including training frequency, type, intensity, body composition, size, and goals. To accomplish your physique goals you must be aware of your caloric goals. In reality, we all know that nutrition can be much more mind-boggling than this. Maintaining, losing or gaining weight is supposed to be as simple as this balanced equation.
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