If you are underweight, overweight, average weight or just want to build muscle and accomplish something in life, the first thing you need to do is learn how much you have to eat and incorporate that into your everyday nutritional diet. In this article I will review how to calculate your calorie needs and determine how much protein, fat and carbohydrates your body must consume in order to gain muscle mass/weight. Once you learned how much you need to eat to accomplish your goals then you can start going to the gym and learning the basics about lifting weights to failure.
Lean Bulk or Agressive Bulk?
If you are average weight you should aim for lean bulk. Which is your TDEE +250 calories
If you are underweight (That’s totally me). You should aim for aggressive bulk, which is your TDEE + 500 calories. This will help you gain weight more.
**TDEE stands for total daily energy expenditure**
Calculating your calorie intake and requirements
In order to determine your TDEE, you must first go to this website and it will give you an estimate of how much calorie you need per day: https://www.muscleandstrength.com/tools/bmr-calculator
Once you have that number down you can use it to determine your protein, fat, and carbohydrate requirements
1g of protein per lb of your total body weight. Take that number multiply it by 4 to get your calories
0.45 grams of fat per lb of your total body weight. Take that number and multiply it by 9 to get your calories.
The remaining calories will be your carbohydrates. Add the total calories that you need for either aggressive or lean bulk to your TDEE.
Take that total number and subtract it from your protein and fat calories. This will give you your remaining calories of carbohydrates. Once you have that you can divide it by 4 to get the remaining grams of carbohydrates that you need.
So what number did you get, feel free to share!
I’m underweight and I would like to go for aggressive bulk so here are my nutritional requirements
Protein : 107g
Fat : 48.15g
TDEE : 2600 Calories
I am not sure how to keep track of what I eat but I will figure it out soon.
Thanks for reading, and I hope this article is helpful for other people that want to change their diet to gain muscle mass.
My protein food: Chicken, eggs, protein shake
Carbohydrates : Rice, oats, fruit, vegetables
Fats: Avocados, cheese, mixed nuts and seeds.
Remember, it’s all about what you eat that will make your body change. Don’t go to the gym and lift weights without proper nutrition!
In this article I only talked about calorie needs. To read more about gaining muscle and what kind of exercises you need to do, go to the link below: