Learn How to Determine Daily Calorie Needs to Rapid Muscle Gain
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by: Cecil Kelly
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Date: Mon, 9 Nov 2009 Time: 11:16 PM
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Adequate nutrition and calories from good sources are of primary importance to gain lean muscle. You need to eat big to bulk up; there is no way around it. But exactly how much is "big"? Use the formula given here to calculate your own requirements.
Calculating the exact daily calorie needs is the first step in muscle building programs. Consuming more calories than necessary leads to accumulation of fat while consuming lesser calories than necessary leads to lesser development of muscles. Let us look at the 4-part formula:
1) Lean muscle mass calculation: Measure your body fat percent with the help of a skin caliper. For instance consider it is 10%. If you weigh--0 pounds, 10% of it is-- pounds. This is the amount of your fat mass. Subtract this number from your total body mass (140 minus--) to get your lean muscle mass - 126 pounds.
2) Resting metabolic rate calculation: Multiply lean muscle mass by 10 and add 500. This will give you the resting metabolic rate or RMR, the number of calories required just to breathe and let the organs perform their activities. In our example RMR = 1760 calories.
3) Calculation of calorie intake to stay the same weight: Now let us find out your daily caloric intake by taking into consideration your level of activity. Multiply RMR by your Activity Index to calculate how much you need to maintain your current weight. If you are mostly sedentary, your activity index is 1.2. If you are moderately active, your activity index is 1.4. If you are very active, your activity index is 1.6
For example if you have a moderate lifestyle, you shall need (1760x1.4=) 2464 calories a day to weigh the same.
4) Optimizing additional calorie intake: Add 500 calories to your calculations so far and this should be your ideal calorie intake to gain muscle not fat. If you feel you are gaining fat and not muscle, cut down by 250 and if you are not gaining any muscle at all add 250 more.
Carry on for 15 days with the plan you have worked out and make an assessment thereafter. If you are also working out wisely in the gym and resting well, you can be a burly man in weeks.
Article Source :: Simply Articles
About the Author
To find out more about muscle building, read Cecil Kelly's authoritative articles on weight training.
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