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By following the steps below (The Harris Benedict Formula) you can find out exactly how much calories a day to build muscle.
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1. Determine your Basal Metabolic Rate or BMR.
Using Pounds
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )
Using Kilos
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )
2. Using your BMR, calculate how many calories you need to MAINTAIN your current weight.
To do this multiply your BMR by:
To do this multiply your BMR by:
1.2 if you hardly exercise
1.375 if you exercise a little, play sports a few days of the week, walk around)
1.55 if you exercise moderately but regularly i.e. play sports or jog most of the week
1.725 if you are very active (weightlifting around 3 days a week, etc.)
1.9 if you’re extremely active (fighter, physical jobs, double training)
1.375 if you exercise a little, play sports a few days of the week, walk around)
1.55 if you exercise moderately but regularly i.e. play sports or jog most of the week
1.725 if you are very active (weightlifting around 3 days a week, etc.)
1.9 if you’re extremely active (fighter, physical jobs, double training)
3. Then add 300-500 Calories extra onto step 2 and WALAH. That’s how much calories a day.
Remember these calories should be consumed following healthy bodybuilding guidelines.
How much calories a day to build muscle is only one vital question/point. You need to also be sure to consume these in the right amounts at the right time. A meal should eaten every 2-3 hours, 6-8 times a day. Big Breakfast and a small meal right before bed. Yogurt, cottage cheese, and oatmeal will work great.
