How many calories do I need to maintain mass?

Most average male athletes will maintain their body weight at around 17-19 calories per pound of body weight, so you’ll need to add an additional number calories to this intake to spark new growth.

How many calories should I lean bulk?

That means that, during a lean bulk, you should be eating around 3,500 calories per day – 300 above “maintenance”. In addition, you will need to consume 175 grams of protein per day.

Is 2800 calories enough to bulk?

An estimated 2,500 to 2,800 excess calories are needed to gain one pound of lean mass. Of course, this number is highly dependent on individual factors like level of training, starting body composition, genetics, and overall diet.

How many calories should I eat per day when bulking?

During your bulking phase, it’s recommended to increase your calorie intake by 15%. For example, if your maintenance calories are 3,000 per day, you should eat 3,450 calories per day (3,000 x 0.15 = 450) during your bulking phase (6).

How many calories are needed to bulk?

To bulk up, you will require a calories surplus of approximately 200–300 more calories per day. Since to gain 1 pound of muscle, you will require approximately 1,600 calories.

How to calculate daily caloric expenditure?

Estimating your Total Daily Caloric Expenditure Follow the steps below to estimate your total daily caloric expenditure: 1. Get the sum of RMR and TEE. 2. Tack on another 10% of this sum for TEF*. 3. This total is your Total Daily Caloric Expenditure. *TEF = Thermic Effect of Food (don’t worry about what this means)

How do you count calories to lose weight?

Counting Calories for Weight Loss. To lose weight, you have to reduce your total calorie intake, which means counting the calories you ingest and reducing them. Eating 500 calories less a day will promote the loss of 1 pound per week.