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

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.

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) Calculate lean muscle mass: Get hold of a skin caliper and measure your body fat percent. For example let us assume it comes to 10%. If your weight is–0 lbs, it means that you have– lbs (10% of–0) of fat mass. Now subtract it from total body mass to calculate your lean muscle mass. In this example it works out to–0-14 = 126 lbs.

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 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.

Continuing with our example, consider you lead a moderate lifestyle. Therefore to maintain your current weight you will need 1760×1.4=2464 calories.

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.

Try out your nutrition plan for two weeks before deciding whether to add or subtract calories. Work out with intensity and take adequate rest to put yourself firmly on the path to muscularity.

To find out more about natural body building, check out Cecil Kelly’s excellent articles on bodybuilding.