How to Calculate Calories to Build Muscle Beginner Friendly Guide
Many people think weight gain and muscle gain are the same, but they’re different. Building muscle needs the right balance of food, while just gaining weight means eating too many calories. This can cause health problems.
Because of this, people want to know how to count calories correctly to build lean muscle. The James Smith Calorie Calculator is one of the best online tools you can trust. If you want to learn the exact calories needed for muscle building, how to plan meals, and tips for gaining muscle, read this whole article.
Why Calories Matter for Muscle Growth?
To build muscle, your body requires extra energy for muscle repair and growth through muscle protein synthesis. Without enough calories, muscle growth is limited.
To gain muscle, you must be in a calorie surplus- consuming more calories than you burn. The next step is calculating the right number of calories to support this growth.
How to Know Your Maintenance Calories?
Before you can figure out how many calories you need to build muscle, you first need to know your maintenance calories– the amount of calories your body needs to maintain its current weight.
To calculate this, you’ll need to know your Basal Metabolic Rate (BMR), which is the number of calories your body burns at rest just to keep your organs functioning. From there, you can adjust for your activity level.
Use the following equation to get an estimate of your BMR:
- BMR for Men: 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5
- BMR for Women: 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161
Once you’ve got your BMR, multiply it by an activity factor based on how active you are:
- Sedentary (little to no exercise): BMR × 1.2
- Lightly active (light exercise or sports 1-3 days/week): BMR × 1.375
- Moderately active (moderate exercise or sports 3-5 days/week): BMR × 1.55
- Very active (hard exercise or sports 6-7 days/week): BMR × 1.725
This will give you an estimate of your maintenance calories.
How Many Calories Do You Need to Build Muscle?
After determining your maintenance calories, you need a calorie surplus to build muscle- around 250-500 extra calories per day. For example, if your maintenance is 2,500, eating 2,750 to 3,000 calories will provide the energy for muscle growth without excessive fat gain.
Remember, everyone’s body responds differently, so tracking progress and adjusting your intake is important for optimal results.
Macronutrient Breakdown for Muscle Gain
otal calorie intake is essential, but macronutrient breakdown is vital. Focus on protein, carbohydrates, and fats, as each plays a unique role in muscle growth.
Protein: 1.6–2.2g/kg of Body Weight
Protein is the building block of muscle. Consume 1.6 to 2.2 grams of protein per kilogram of body weight daily. For example, if you weigh 70 kg, target 112 to 154 grams.
Carbs and Fats Balance
Carbohydrates provide energy for your workouts and help with recovery, while fats support hormone production, including testosterone, which is important for muscle growth.
A good starting point is to balance carbs and fats:
- Carbohydrates should make up the majority of your calorie intake (around 40-60% of total calories).
- Fats should make up about 20-25% of your total calories.
Example Macro Ratios
Here’s an example of how you might break down your macros for muscle gain if you’re consuming 3,000 calories per day:
- Protein: 20-25% of total calories (600–750 calories or 150–187 grams)
- Carbs: 50-60% of total calories (1,500–1,800 calories or 375–450 grams)
- Fats: 20-30% of total calories (600–900 calories or 67–100 grams)
Using the James Smith Calorie Calculator
The James Smith Calorie Calculator helps you calculate a personalized daily calorie goal based on your age, weight, height, activity level, and goals. It ensures you stay on track with your calorie and macro intake. This tool helps adjust for muscle gain or fat loss, providing accurate guidance without guesswork.
Meal Planning Tips for Muscle Gain
When planning meals, try to have 3-5 balanced meals daily to support muscle growth. Include protein in each meal and add whole foods like lean meats, fish, whole grains, healthy fats, and vegetables to meet your nutritional needs. Don’t forget to add a protein-rich snack after workouts or before bed to aid muscle recovery.
Meal Planning Tips for Muscle Gain
Some common mistakes people make when trying to calculate their calories for muscle gain:
- Inaccurate Food Tracking: People guess instead of measuring food. Use a scale or measuring cups to be exact.
- Liquid Calories: Soda, juice, and alcohol have calories, too. Count everything you drink.
- Ignoring Activity Levels: Same calorie intake on rest and workout days may cause overeating or undereating. So, match your food to your activity level.
Final Thoughts
To sum up, calculating the right calories to build muscle is quite easy. What you need to understand is your calorie maintenance and the right macronutrient balance. To make it easier, tools like the James Smith Calorie Calculator simplify this process, providing you with the exact guidance needed to make your muscle gain effective. So, get started today, track your progress, and adjust your diet as needed.
