Everyone is different, but some general advice would be to consume about 15 calories per pound of your bodyweight if you want to add muscle mass. For a full table with calories and grams for your bodyweight scroll down and click on the image below. For a 150 lb (~70 kg) that would be 2250 calories per day.
Yes, you can build muscle on 2500 calories a day. However, you will need to make sure that you are getting enough protein and doing resistance training to help build muscle.
If you're looking for a rough estimate based on the average height and weight of both sexes, you can use the broader recommendations below: 1950-2250 kcal/day for adult females. 2400-2700 kcal/day for adult males.
Muscle has less volume than fat. You need calories and protein to gain muscle. So a person eating 2000 calories a day, assuming that's around their TDEE, will simultaneously build muscle and lose fat, thus becoming slimmer. Generally this would be considered recomping if the persons weight stays the same.
So, if you have a maintenance calorie of 2,000 calories, your bulking diet should see you eating between 2,200 and 2,300 calories.
Eating 2,200 calories a day can be suitable for weight loss or other health goals as long as it creates a calorie deficit (if weight loss is your goal) and is coupled with other healthy lifestyle habits.
Most people require around 20 calories per pound (or 44 kcal / kg) of bodyweight to gain muscle mass. Using a 180-pound (82kg) male as an example, the required daily calorie intake is 3600 calories (20 kcal x 180 lb = 3600 kcal).
Muscle tissue will burn seven to 10 calories daily per pound. And since fat burns two to three calories daily per pound, replacing a pound of fat with muscle helps you burn an additional four to six more calories each day. Therefore, people with a greater muscle mass have a greater demand for calories.
It is possible to build muscle mass while at a calorie deficit, but it takes finding a balance between cutting calories, eating sufficient protein, and using resistance training to stimulate the creation of muscle tissue.
A 2500 calorie diet is designed to help build lean muscle while burning excess body weight. This diet is perfect for weight training because each meal of the day is packed with high-quality protein to promote tissue repair and lean muscle growth. A 2500 calorie diet is enough for the body to perform at optimal levels.
(Thus, a 120-pound moderately active person needs to eat about 1,680 calories--1,200 plus about 480 calories for activity--to maintain his or her weight, while a sedentary 150-pound person would need to consume about 1,800 calories daily--1,500 calories plus 300--to keep the bathroom scale steady.)
A general guideline is to consume an additional 2,500 calories per week to gain one pound of lean muscle mass, with one study suggesting that an extra 44–50 calories per kilogram of body weight daily may be needed to support muscle growth effectively.
If you're a hard gainer, you need to eat a little more than your average Joe. Research has shown that a good starting point would be to aim to consume approximately 22 calories per pound of body weight per day. For example, if you weigh 150lbs, aim to consume around 3300 calories per day.
It is a macronutrient (macro) split/macro tracking diet with its total daily calorie content composing of 40% carbohydrate, 40% protein and 20% fat. Bodybuilders employ this macro split when they wish to 'cut' (lose weight), maintain or 'bulk' (gain weight).
If you eat a lot of protein but not enough overall calories, you'll struggle to be able to workout to build more muscle. If you eat enough calories but too much junk and not enough protein, your body won't be able to build up muscle tissue and will gain fat instead.
Experts say that consum¬ing fewer calories than you burn leads to weight loss. But there's no need to obsess about counting them. Instead, it can be more useful to have a general idea of how many calories you require to reach your goal—and which foods are more likely to help you get there.
The general rule is that consuming an excess of at least 2,500 calories per week can help increase lean tissue by one pound of gained mass. This number is derived from several published studies, but it is generalized for the 'average exerciser. ' For muscle hypertrophy, your client may need even more excess calories.
Beginner: 10-12 kg of muscle mass gain per year (1% per month) Intermediate: 5-6 kg of muscle mass gain per year (0.7% per month) Advanced: 2-3 kg of muscle mass gain per year (0.3% per month) Expert: 1-2 kg of muscle mass gain per year (0.2% per month)
The largest muscles (and therefore the largest calorie burners) are in the thighs, abdomen, chest, and arms.
There are other terms for this, such as build mode, but bulking is a common term for this caloric surplus. Dirty bulking is when an individual is in a caloric surplus to build muscle (build mode). However, the individual is eating foods that are carb dense, unhealthy, and ultra-processed out of convenience.
Egg Nutrition
Eggs are one of nature's most nutritious foods. Two large eggs contain 16 essential vitamins and minerals and only 160 calories and an incredible amount of nutrition.