How to Calculate Your Daily Calorie Needs for Muscle Gain and Fat Loss

Calorie calculator for muscle gain and fat loss

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Your daily calorie needs are essential knowledge if you’re looking to build muscle or lose fat. But it can be confusing when the various recommendations differ so widely. For example, one source might suggest that men need 2500 calories per day to build muscle, while another counters with the recommendation of just 2000 calories per day to lose fat. How can we know which is right? To make things even more confusing, different bodies have different caloric requirements. If you’re a man, you are also likely to have different caloric needs depending on your level of activity and whether or not you’re trying to gain or lose weight. In this article we break down all the information about how many calories you need to build muscle and lose fat — no matter your gender and activity level — so that you can get started on your transformation as quickly as possible!

How Many Calories Do You Need to Build Muscle?

Nobody can tell you exactly how many calories you should eat to build muscle. You see, the amount of muscle you build is determined at least partly by your genetics, as well as your training, diet, sleep, and relaxation levels. That being said, there are a few general guidelines we can follow to figure out how many calories we need to build muscle. – Your body weight in pounds / 16 = Your daily calories for building muscle – Your daily calories for building muscle is multiplied by your activity level (see below) As you’ll see below, different sources recommend different daily calorie ranges to build muscle. To calculate your daily calorie needs for muscle gain, use the formula above, and then consult the following table to find the recommended calories per day for your activity level.

How Many Calories Do You Need to Lose Fat?

You might have heard that you need to eat less than your maintenance calories to lose fat. But is this true? – If you eat less than your maintenance calories, you are in a state of caloric deficit, which means that you’re burning more calories than you’re consuming – and that’s how you lose weight. – But does eating less than maintenance calories help you lose fat in a specific area? The short answer is no. Your body doesn’t care where the fat comes from – it just burns whatever is available. – Depending on how much less than maintenance calories you eat, you can expect to lose muscle, fat, and even water weight. In the worst-case scenario, you can even end up with organ damage. – That’s why it’s much better to follow a muscle-preserving fat loss diet, which is based on your daily caloric needs and your goals. That being said, your daily caloric needs are likely to change if you’re trying to lose fat. To calculate your calorie needs for fat loss, use the formula above, and then consult the following table to find the recommended calories per day for your activity level.

How to Calculate Your Caloric Needs for Muscle Gain and Fat Loss

To calculate your caloric needs, you’ll need to first determine your BMR, which is the number of calories your body burns while at rest. – To do this, you’ll need to multiply your body weight by 10 if you’re a man and by . This will give you your Basal Metabolic Rate. – Once you have your BMR, you can multiply it by your activity level and your goal (fat loss or muscle gain) to find your daily caloric needs. For example, let’s say that you weigh 150 pounds and want to build muscle. To find your BMR, you would multiply 150 x 10 = 1500. To find your daily caloric needs for muscle gain, you would then add your activity level. For example, if you’re moderately active (you exercise 2-3 times per week), your calorie needs would be around 2,500. If you’re sedentary (you don’t exercise often), your daily calories would be around 1,750.

How to Find Your Daily Caloric Requirements for Weight Loss or Gain

To find your daily caloric requirements for weight loss or gain, you’ll simply plug your BMR into the following equations: – If you want to gain weight, you would calculate your BMR, and then add 400-500 to that number. – If you want to lose weight, you would calculate your BMR and then deduct 500 from that number. – Once you know your BMR, you can plug it into the equations above to get your daily caloric needs for weight loss or gain. That being said, if you’re trying to lose fat, but your daily calories are less than your BMR, you might end up losing muscle along with fat. And if you’re trying to gain weight, but your daily calories are more than your BMR, you might gain fat along with muscle.

Bottom line

It’s important to note that even though we can use these formulas to estimate daily caloric needs, they aren’t highly accurate. You see, the amount of calories you actually burn changes according to your activity level, stress levels, genetics, and hormonal fluctuations – among other things. For example, a man who weighs 170 pounds with an average activity level, who eats 2800 calories per day, will only gain about 0.6 pounds per month. And, a man who weighs 170 pounds with an average activity level, who eats 1500 calories per day, will only lose about 1.1 pounds per month. That being said, the more accurate way to find your caloric needs is to get your body fat tested and then plug the numbers into a calorie calculator like the one offered by Nutritionix.

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