How Much Weight Can You Gain In A 1 Day How to Determine Daily Calorie Intake For Maximizing Muscle Gain

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How to Determine Daily Calorie Intake For Maximizing Muscle Gain

Nutrition is the most important part of any bodybuilding program. Without adequate calories, it is impossible to gain muscle mass. Find the number of calories you need per day to gain lean muscle mass with the formula below.

Optimizing your daily caloric intake in a muscle building program is important. Overshooting can cause you to gain fat instead of muscle. While not enough calories will cause you to not gain enough muscle mass. The formula has 4 parts:

1) Calculate lean muscle mass: For this measurement you need a skin caliper that will give you your body fat percentage. Consider a body fat percentage of 10% and a weight of 140 lbs. That means your fat mass is 14 lb. Now to calculate lean muscle mass, subtract fat mass from total body mass. In this case, 140-14 = 126lb.

2) Find your resting metabolic rate: This is the number of calories you need to keep you going. The formula for calculating resting metabolic rate is: RMR = Lean muscle mass x 10 + 500. In our example RMR becomes 126×10 + 500 = 1760 calories

3) Calculate your calorie intake to maintain your current weight: To find out how many calories you need per day to maintain your current weight, multiply your RMR by your Activity Index. If you lead a sedentary lifestyle, your activity index is 1.2. If you lead a moderate lifestyle, your activity index is 1.4. And if you lead an active lifestyle, your activity index is 1.6.

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

4) Optimizing your extra calorie intake: Add 500 calories to your calculations so far and this should be your ideal calorie intake to gain lean muscle. If you feel you are gaining fat and not muscle, subtract 250 and if you are not gaining muscle, add another 250.

Consider a nutrition plan for two weeks before deciding whether to increase or decrease calories. Exercise with enough intensity and rest to put your body firmly on the road to muscle.

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