Muscle Gain Diet Plans: Calculating Your Caloric Needs

To build muscle, it's important to focus on both your workout routine and your diet. Eating a nutrient-rich diet is essential to support muscle growth and repair.

The number of calories you need to consume each day depends on your body and goals. You can calculate this by working out your total daily energy expenditure (TDEE) or basal metabolic rate (BMR). Your BMR is the number of calories you need to eat in a day to maintain your current weight, without taking physical activity into account. To build muscle, you need to consume more calories than your BMR, as you will burn calories during your workouts.

Once you know your BMR, you can calculate your TDEE by multiplying it by a number that corresponds to your activity level. For example, if you have a desk job and go to the gym three times a week, your activity level is likely to be moderate.

To build muscle, you then need to increase your TDEE calories by 10-15%. So, if your TDEE is 2,500, you should increase your daily intake by 250-375 calories.

It's important to remember that not all calories are equal. The three macronutrients (macros) are protein, carbohydrates, and fat. Each gram of protein and carbohydrate provides 4 calories of energy, while each gram of fat provides 9 calories.

To support muscle growth, it's recommended that you get 1.4-2.0 grams of protein per kilogram of body weight per day. Carb intake is also important to fuel your workouts, with recommendations of 3-5 grams of carbs per kg of body weight. The remainder of your calories can come from fat, with a focus on unsaturated fats.

In addition to calculating your calorie and macro needs, it's important to consider the quality of the food you're eating. Prioritise nutrient-dense foods such as lean proteins, healthy fats, and complex carbohydrates.

Calculate your basal metabolic rate (BMR)

Your basal metabolic rate (BMR) is the number of calories you need to eat in a day to maintain your current weight without the influence of physical activity. In other words, it's the number of calories your body burns just by being awake for a day, performing basic functions like pumping blood and powering your brain.

To calculate your BMR, you can use the Harris-Benedict equation, which is considered the gold standard and is used by health coaches, personal trainers, and nutritionists. The equation is as follows:

For females: 655.1 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = BMR

For males: 66 + (6.2 x weight in pounds) + (12.7 x height in inches) - (6.76 x age in years) = BMR

Let's calculate the BMR for a 21-year-old male who is 5'8" (68 inches) tall and weighs 140 pounds:

66 + (6.2 x 140) + (12.7 x 68) - (4.7 x 21) = BMR

66 + (868) + (863.6) - (98.7) = BMR

BMR = 1,896 calories

So, this individual would need to consume 1,896 calories per day to maintain his current weight without any physical activity. It's important to note that BMR calculations can vary and may not be exact, so it's always a good idea to consult a healthcare professional or nutritionist for personalized advice.

Once you have your BMR, you can then calculate your total daily energy expenditure (TDEE) by taking into account your activity level. This will give you a more accurate estimate of the calories you need to consume to maintain your current weight, including the calories burned during physical activity.

After determining your TDEE, you can make adjustments to your calorie intake depending on your goal, whether it's maintaining your current weight, losing weight, or building muscle. For muscle gain, it's generally recommended to increase your calorie intake by 10-15% over your TDEE.

Determine your calorie surplus

To build muscle, you need to eat more calories than you burn each day. This is known as a calorie surplus.

Calculating your calorie surplus involves determining your total daily energy expenditure (TDEE) and then adding 10-15% to this number. Your TDEE is the number of calories you burn per day and can be calculated using an online calculator that takes into account your gender, age, height, weight, and daily activity level. You can also use a fitness tracker or a formula such as the Harris-Benedict equation, which is widely used by health coaches, personal trainers, and nutritionists.

For example, let's say your TDEE is 2,500 calories. A good rule of thumb is to increase your daily calorie intake by 10% to build muscle. So, in this case, you would increase your daily intake by 250 calories, giving you a total of 2,750 calories per day.

It's important to note that this number is just a starting point and may need to be adjusted based on your individual factors such as your level of training, body composition, genetics, and overall diet. Additionally, the quality of the calories you consume matters. Focus on eating nutrient-dense foods and getting enough protein, which is essential for muscle growth.

Remember, building muscle is not just about eating more calories; it's about consuming the right types of calories and combining it with a consistent workout routine.

Focus on macronutrients

Macronutrients are the three types of nutrients that you need the most in your diet: carbohydrates, fats, and proteins. Counting macronutrients, or "macros", is a useful way to ensure you are getting the right amount of each nutrient to support muscle growth.

Calculating Macronutrient Needs

To calculate your macronutrient needs, you must first calculate your total calorie needs. This is done by determining your basal metabolic rate (BMR) and total daily energy expenditure (TDEE). Your BMR is the number of calories you need to eat in a day to maintain your current weight without physical activity. Your TDEE takes into account your activity level and gives you the total number of calories you burn per day.

Once you have calculated your TDEE, you can adjust it to meet your muscle-building goals. For muscle growth, you need to consume a calorie surplus. A good starting point is to increase your TDEE by 10-15%.

Macronutrient Ratios

After determining your total calorie needs, you can decide on the ratio of macronutrients in your diet. A typical diet includes:

• 30-35% calories from protein
• 55-60% calories from carbohydrates
• 15-20% calories from fat

However, the exact ratio may vary depending on your body type and goals. For example, if you are focusing on fat loss while maintaining muscle mass, you may benefit from increasing your protein intake to 35-40% of your total calories.

Tracking Macronutrient Intake

To ensure you are meeting your macronutrient targets, it is important to track your food intake. You can do this by using a food tracking app, such as MyFitnessPal, which will calculate the grams and percentages of each macronutrient in the foods you eat. This makes it easier to stay within the recommended ranges for each macronutrient.

Macronutrient Sources

When trying to increase your muscle mass, it is important to focus on healthy, nutrient-dense foods. Here are some examples of foods that are rich in each type of macronutrient:

Protein:

• Meats
• Poultry
• Fish
• Dairy
• Eggs
• Legumes
• Nuts
• Seeds
• Vegetables

Carbohydrates:

• Grains
• Fruits
• Starchy vegetables

Fats:

• Oils
• Nuts
• Seeds
• Avocado
• Fatty fish (e.g. salmon, mackerel, sardines)

Calculate your body composition

Calculating your body composition is essential for determining your calorie needs and macronutrient ratios when creating a diet plan for muscle gain. Here are the steps to calculate your body composition and some additional considerations:

Step 1: Calculate Your Basal Metabolic Rate (BMR)

Your BMR is the number of calories your body needs to maintain its current weight without considering physical activity. The Harris-Benedict equation is a widely accepted method to calculate BMR:

• For males: BMR = 66 + (6.2 × weight in pounds) + (12.7 × height in inches) – (6.76 × age in years)
• For females: BMR = 655.1 + (4.35 × weight in pounds) + (4.7 × height in inches) - (4.7 × age in years)

Step 2: Determine Your Activity Level

Think about your daily activities and how often you exercise. Are you mostly sedentary, or do you have an active job that keeps you on your feet? Do you engage in light, moderate, heavy, or intense exercise, and how many times a week? Be honest about your activity level, as this will impact your calculations.

Step 3: Calculate Your Total Daily Energy Expenditure (TDEE)

Now, multiply your BMR by your activity level to find your TDEE. This represents the total number of calories you burn per day, taking into account your basal metabolic rate and physical activity.

Step 4: Adjust for Muscle Gain

To gain muscle, you will need to increase your calorie intake beyond your TDEE. A common recommendation is to increase your calorie intake by 10-15% over your TDEE. For example, if your TDEE is 2500 calories, you could increase your daily intake by 250-375 calories to support muscle growth.

Step 5: Calculate Your Macros

Macros, or macronutrients, refer to protein, carbohydrates, and fat. To build muscle, a typical distribution is:

• Protein: 1 to 1.5 grams per pound of body weight, or around 30-35% of calories.
• Carbohydrates: 3 to 5 grams per kilogram of body weight, or around 55-60% of calories.
• Fat: Around 30% of calories.

Additional Considerations:

• Body composition also plays a role in determining your calorie needs and macros. Your starting body fat percentage can affect how much muscle you can gain and the type of bulking diet that will work best for you.
• Utilize body composition analysis tools like scales, handheld readers, underwater weighing, or DXA scans to get a more accurate assessment of your body composition.
• Natural bodybuilders may go through bulking and cutting phases, adjusting their calorie intake and macronutrient ratios to gain muscle and then lose fat while maintaining muscle mass.
• Remember that individual factors like genetics, training level, and overall diet will also influence your results. It's important to be consistent with your diet and training plan and make adjustments as needed based on your progress.

Plan your meals

Planning your meals is key to achieving your muscle-building goals. Here are some detailed instructions and tips to help you plan your meals effectively:

Determine Your Calorie Needs

First, you need to calculate your total daily energy expenditure or TDEE. This is the number of calories you burn each day, and it takes into account your gender, age, height, weight, and activity level. You can use an online calculator or a fitness tracker to determine this number. Once you know your TDEE, you can adjust it to meet your muscle-building goals.

Calculate Your Surplus Calories

To build muscle, you need to consume more calories than you burn. A good starting point is to increase your daily calorie intake by about 10-15% over your TDEE. For example, if your TDEE is 2500 calories, you should aim for an additional 250-375 calories per day. This will provide your body with the extra energy it needs to build muscle.

Determine Your Macronutrient Ratio

Now that you know your total calorie intake, you need to decide on the ratio of macronutrients (macros) in your diet. Macros are your protein, carbohydrate, and fat intake. A typical muscle-building diet includes:

• 30-35% of calories from protein
• 55-60% of calories from carbohydrates
• 15-20% of calories from fat

Choose Your Protein Sources

Protein is essential for muscle growth. Aim for 1.4-2.0 grams of protein per kilogram of body weight. Include high-quality protein sources such as whey, milk, eggs, fish, lean meats, nuts, beans, and dairy in your diet.

Select Carbohydrate Sources

Carbohydrates will fuel your workouts and provide energy for your body. Choose complex carbohydrates such as whole grains, fruits, starchy vegetables, and legumes.

Include Healthy Fats

Fat is an important part of your diet, providing essential nutrients and supporting various bodily functions. Focus on healthy fats like unsaturated fats (olive oil, avocado, nuts) rather than saturated or trans fats found in cakes, biscuits, and chocolate.

Now it's time to put it all together and plan your meals. Divide your daily macronutrient goals by the number of meals you eat per day to determine how much of each macronutrient you need at each meal. Prepare a variety of meals that include your chosen protein, carbohydrate, and fat sources.

Be Consistent and Track Your Progress

Consistency is key when it comes to meal planning for muscle gain. Stick to your meal plan as closely as possible, and track your progress over time. Adjust your plan as needed based on your results and how your body responds.

Remember, this is just a guide, and individual needs may vary. Consult with a registered dietitian or nutritionist to fine-tune your meal plan and ensure it meets your specific needs and goals.

Frequently asked questions