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Find Out How to Determine Daily Calorie Needs to Rapid Muscle Gain

12.11.2009 | Author: Cecil Kelly | Posted in Build Muscle | Cecil Kelly has blogged 14 posts other posts by Cecil Kelly

Nutrition is the most vital part of any bodybuilding program. Without adequate calories it is impossible to gain any muscle weight. Find out just how many calories you need per day to gain lean muscle mass with the formula given below.

Calculating the exact daily calorie needs is the first step in muscle building programs. Consuming more calories than necessary leads to accumulation of fat while consuming lesser calories than necessary leads to lesser development of muscles. Let us look at the 4-part formula:

1) Lean muscle mass calculation: Measure your body fat percent with the help of a skin caliper. For instance consider it is 10%. If you weigh–0 pounds, 10% of it is– pounds. This is the amount of your fat mass. Subtract this number from your total body mass (140 minus–) to get your lean muscle mass – 126 pounds.

2) Resting metabolic rate calculation: Multiply lean muscle mass by 10 and add 500. This will give you the resting metabolic rate or RMR, the number of calories required just to breathe and let the organs perform their activities. In our example RMR = 1760 calories.

3) Calculation of daily maintenance calorie intake: How many calories would you require to stay the same weight as you are now? Multiply your RMR by your Activity Index to find out. Activity index = 1.2 for sedentary lifestyles, 1.4 for moderate lifestyles and 1.6 for active lifestyles.

Consider that you have a moderate level of activity. Therefore you’ll need 1760 x 1.4 i.e. 2464 calories each day to maintain your weight.

4) How much more to gain muscle? Consume 500 more than the number of calories you have just calculated, which should be the optimum intake to gain muscle not fat. Cut 250 if you seem to be putting on fat and add 250 if you are not building muscles at a good rate.

Make a 15 day nutrition plan and see whether you are progressing in the right direction. If you hit the right plan and also exercise and rest correctly, there’s no stopping you from turning into a hulk in weeks.

To learn more about muscle building, check out Cecil Kelly’s excellent articles on bodybuilding.

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Cecil Kelly has blogged 14 posts

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Find Out How to Determine Daily Calorie Needs to Rapid Muscle Gain

10.11.2009 | Author: Cecil Kelly | Posted in Build Muscle | Cecil Kelly has blogged 14 posts other posts by Cecil Kelly

Nutrition is of prime importance in all muscle gain programs. To build lean muscle mass you need to consume enough good calories each day of the week. To find out exactly how much, use the formula given in this article.

Optimizing your daily calorie intake in muscle building programs is important. An overshoot can cause you to gain fat instead of muscle. While lack of adequate calories will make you not gain enough muscle mass. The formula has 4 parts:

1) Lean muscle mass calculation: Measure your body fat percent with the help of a skin caliper. For instance consider it is 10%. If you weigh–0 pounds, 10% of it is– pounds. This is the amount of your fat mass. Subtract this number from your total body mass (140 minus–) to get your lean muscle mass – 126 pounds.

2) Find RMR (resting metabolic rate): RMR, the number calories a day you require to just keep on breathing, can be calculated by multiplying lean muscle mass by 10 and adding 500. In our example, it works out to 1760 calories (126 x 10 + 500).

3) Calculation of calorie intake to stay the same weight: Now let us find out your daily caloric intake by taking into consideration your level of activity. Multiply RMR by your Activity Index to calculate how much you need to maintain your current weight. If you are mostly sedentary, your activity index is 1.2. If you are moderately active, your activity index is 1.4. If you are very active, your activity index is 1.6

For example if you have a moderate lifestyle, you shall need (1760×1.4=) 2464 calories a day to weigh the same.

4) Positive calorie intake to gain muscle mass: To gain muscle not fat, you need to eat about 500 more calories per day than the number you have calculated in the previous step. If you are indeed gaining fat you should cut down your intake by 250 calories and see how it goes. While if you are not building muscle it is essential to consume 250 additional calories.

Make a 15 day nutrition plan and see whether you are progressing in the right direction. If you hit the right plan and also exercise and rest correctly, there’s no stopping you from turning into a hulk in weeks.

To learn more about muscle building, check out Cecil Kelly’s authoritative articles on weight training.

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