That the body for the muscle building Calories in the form of healthy carbohydrates, fats and proteins needed is known.
It is crucial that one does not take too many and not too few calories (energy).
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- Too much = gaining weight
- Not enough = No optimal muscle growth or even muscle loss
There are guidelines that will help you with optimal calorie intake per day:
- Your body weight minus your current body fat percentage. (Ex .: 100Kg - 14% KF = 86Kg)
- Find the value in the list below
Calorie intake for lean muscle building
| 40kg FFM | 1780 calories |
| 45kg FFM | 2000 calories |
| 50kg FFM | 2228 calories |
| 55kg FFM | 2455 calories |
| 60kg FFM | 2682 calories |
| 65kg FFM | 2906 calories |
| 70kg FFM | 3129 calories |
| 75kg FFM | 3354 calories |
| 80kg FFM | 3579 calories |
| 85kg FFM | 3803 calories |
| 90kg FFM | 4028 calories |
| 95kg FFM | 4252 calories |
| 100kg FFM | 4477 calories |
| 105kg FFM | 4702 calories |
| 110kg FFM | 4926 calories |
| 115kg FFM | 5150 calories |
| 120kg FFM | 5375 calories |
| 125kg FFM | 5600 calories |
* FFM = fat-free mass
For the calorie composition, note the following:
- 50% carbohydrates
- 30% protein
- 20% healthy fats
Depending on Body type (metabolic type) Of course, the whole thing has to be adjusted slightly upwards or downwards. Finally, these are the guidelines and can not 1: 1 be transferred to you.
- Endomorphic (Tip: 100-200 calories fewer in the form of carbohydrates)
- Ektomorph (Tip: 100-200 calories more in the form of carbohydrates)
- mesomorph
