How Many Calories You Need A Day To Gain Muscle, Lose Weight Or Maintain.
Today in this post, you’ll learn exactly how much calories you need every day to gain muscle, lose weight, or maintain your current weight. This is probably the most common question I receive. So, when I’m asked this question, I wish there was a method for me to just give you a number. And, yes, that’s a good thing.
But, to be honest, it varies from person to person, because we all have varied energy requirements in our daily lives. Whether you work a physically demanding profession like construction, or you’re a student who spends most of your time sitting at a desk, you’ll burn a lot more calories performing construction, than you will sitting at your desk all day. So there’s a method to it. That’s why we’re going to explain it today, to make it easier for you.
So the first thing you need do is figure out what your current goal is, which might be a variety of things. Do you want to gain weight, lose weight, or stay the same weight you are now?
So to gain weight, you need to eat in a surplus of calories, or just a better way to put it would be more calories in a day than you burn, and it’s the exact opposite for losing weight. And then if you want to maintain weight, it is equal.
So, how are we going to find out how many calories we need to consume each day?
BMR – Basal Metabolic Rate
Let’s go on to step two, which is to determine your BMR. BMR stands for basal Metabolic rate, and it’s the amount of energy you require just to survive.
Let’s say you were not doing anything whatsoever, just laying in a bed, like in a coma or something. This is how many calories you would need for your body just to keep going, because believe it or not, you do need calories, which is important for a number of reasons. Just to keep your body going, your heart beating, your breathing, digesting. All of that takes energy going on a no calorie diet is really dangerous and you shouldn’t do it if you want to lose weight, I’ll show you guys how to lose weight safely later.
So we need to know four things to figure out your BMR, and I’ve made up an example person here.
- Are you a male or female?
- how old you are?
- how tall you are in feet and inches? “if you’re on the metric system, just Google conversions”
- and the same thing goes for kilograms to pounds, there’s a conversion. “If you’re doing kilograms, you multiply it by 2.2”
There are 2 formulae used to calculate BMR
- Men: BMR = 66.47 + ( 6.24 × weight in pounds ) + ( 12.7 × height in inches ) − ( 6.755 × age in years )
- Women: BMR = 655.1 + ( 4.35 × weight in pounds ) + ( 4.7 × height in inches ) − ( 4.7 × age in years )
Now let’s say in example person. what we get is a BMR of 2052 calories, but you can round it down or up. It doesn’t really matter. So for this example, let’s just say 2050 calories and moving on to step number three.
Now that we have our BMR, so we know how many calories we burn at total rest, we have to take into account our activity factor. And like I said earlier, this is a part where it’s really different for everyone based on your job and how often you work out.
So for this example, there are five different activity factors.
- Number one: is sedentary, and this is basically nothing. You sit on your computer all day, you don’t have a job that is really physically demanding. You don’t really work out at all. So if that’s you remember that you’re sedentary, you should probably change that. 1.2
- The second classification is lightly active, and this is maybe working out one, two, three times a week. So you’re not really that serious about working out. Maybe you’re just starting and you don’t want to overwhelm yourself. If that’s you are likely active. 1.375
- Number three: we have moderate, and this is probably the person that works out every other day. So three to five times a week would be moderately active. 1.55
- Number four: we have active. And this is probably the person that works out six to seven times a week. So they’re pretty serious about working out. They don’t like to miss their workouts at all. 1.725
- Number five: if you are one of the people that like to work out a ton, and if you have a really, really physically demanding job, like construction, picking up heavy things, hammering and you’re sweating on the job all the time, you are probably considered to be active. 1.9
So perhaps you can have a look at these Factors and see which one best fits your needs.
And, as I previously stated, we will say that my example person is active. Remember, the BMR is the number that’s going to be different for everyone. So let’s say my example person is Active.
Now what we’re going to do is take our BMR up top. So we have 2050 calories. And remember, this is my example person, how many calories he needs just to exist. And what we’re going to do is multiply that by his activity factor. So again, this is for the example, he is considered active. This may not be you.
So active is 1.725 and we get roughly 3500 calories. And this is if he wants to maintain his current weight, because what we did was we took his basal metabolic rate “BMR” and multiplied it by his activity factor. And this number is going to be a good indicator of what he should eat every single day just to maintain his weight.
So, if you remember from step one, I stated that you should be aware of your current goal, whether it is to gain, lose, or maintain your current weight. It gets even easier with step four. All you have to do now is conduct some simple addition and subtraction. The majority of the math is done. Aside from this particular section. So we’ve got our role model right here. And this is the result of multiplying our BMR by the activity factor. So he only needs to consume this much to stay at his current weight.
So let’s look at weight loss first. If you want to lose weight, you must reduce your calories intake between 200 – 500 calories.
Now let’s say in our example person, if he wants to maintain his current weight, he should consume 3500 calories per day, but if he want to lose weight, he should consume 3000 calories per day. So 3000 what he should to eat to lose around 1 pound a week.
And then on the other end of the spectrum, we have a surplus. So our example would be eating more calories in a day than he Burns, putting them into a calorie surplus. And just for this, I put 300. That’s normally a pretty good example. And that would be 3800 calories. So we’re left with three numbers.
We have what he needs to eat to lose weight, to maintain his weight, and how much he needs to eat to gain weight.