Weight training, combined with optimum nutrition helps in muscle growth. A gradual increase from TDEE (Total Daily Energy Expenditure) or the maintenance calorie, is great to gradually gain lean mass. Similar to the calorie deficit, a calorie surplus should also not be drastic and sudden. How much higher you should go, also depends on your activity levels. Calorie Requirement for Weight Gain or Muscle Mass:įor gains, your calorie intake should be 200-300cals higher than TDEE. This may result in poor bodily functions. The crucial thing to remember is to never drop your calories below BMR. Staying in a big calorie for the long term affects your metabolism poorly and you will end up gaining more weight than you ever lost. If you create a more sudden and bigger calorie deficit, the body will start losing its metabolism. This will create a calorie deficit and if you are in a caloric deficit, you will lose weight.įor example, if your TDEE is 2500calories, and you are trying to lose weight, then you should look at consuming 2200-2300 calories per day. If you are trying to lose weight or fat, your calorie intake should be 200-300cals less than TDEE. Is your goal to lose weight, maintain weight or gain weight. So should your calorie intake be equal, less or more than TDEE? Well, it depends on your goal.

TDEE is a measurement of how many calories you spend every day. APPLY FOR PERSONAL TRAINING How many calories you should eat?

Basal calorie calculator