Optimal calorie intake for lean muscle mass

Optimale Kalorienzufuhr für fettfreie Muskelmasse 1

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 FFM1780 calories
45kg FFM2000 calories
50kg FFM 2228 calories
55kg FFM2455 calories
60kg FFM2682 calories
65kg FFM2906 calories
70kg FFM3129 calories
75kg FFM3354 calories
80kg FFM3579 calories
85kg FFM3803 calories
90kg FFM4028 calories
95kg FFM4252 calories
100kg FFM4477 calories
105kg FFM4702 calories
110kg FFM4926 calories
115kg FFM5150 calories
120kg FFM5375 calories
125kg FFM5600 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