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You may lift heavy weights 5 times a week. However, you won’t see any muscle growth without two key things. One of them is the right workout with the correct combination of exercises, reps, and sets and the other thing is nutrition. That’s why you need to work out your calorie intake so that you can get the most out of your workouts. Here’s how:
BMR or Base Metabolic Rate is the number of calories you need to maintain your present weight without any exercise. Here’s how you calculate it:
For instance, if Greg is a 6 feet tall(72 inches) male who is 23 years old and weighs 160 pounds his BMR would be:
BMR = 66 + (6.2 x 160) + (12.7 x 72) - (6.76 x 23) = 1816
That means Greg should consume 1816 calories every day to maintain his current weight with no physical exercise.
You need to be honest with yourself to calculate your TDEE or Total Daily Energy Expenditure. Depending on your activity level, you can calculate your TDEE:
Based on our previous example with Greg, let’s say he works from home and goes on a daily jog for half an hour. Then he would be considered moderately active. Hence, his TDEE should be 1.55 x BMR = 1.55 x 1816 = 2814
So, with the current activity level, Greg would need to consume 2814 calories each day to maintain his weight.
You need to consume more calories than your TDEE to bulk up. 15 percent of that should give you sustainable growth. So, to add muscle mass you need:
TDEE + (TDEE x 0.15)
That means Greg needs to increase his daily calorie intake to:
2814 + (2814 x 0.15) = 3236
Greg needs to consume around 3200 calories every day for muscle gain. However, you can’t reach that calorie intake goal with junk food and empty nutrients.
Your calorie intake should be composed of balanced macronutrients with a focus on protein. That means no sugary drinks and store-bought pizzas. You have to prepare healthy recipes to accommodate that macronutrient balance. Here’s how many calories you get from each macronutrient:
However, you need to know your body type to figure out the amount of each macronutrient that goes into your meal.
There are three major body types. Choose one that describes yours:
Depending on your body type here’s the ratio of macronutrients you should consume:
Now you can break down your daily calorie intake according to that ratio. Continuing with the example of Greg, let’s assume that he has an ectomorph body type. Then his calorie intake should be divided like this:
You divide each figure by the number of meals you consume every day which will help you figure out how to plan your meals efficiently.