How many calories should i eat to gain muscle

If you're curious about how many calories should i eat to gain muscle, this video is for you.

P.s: click here 👉 https://hifitlife.thinkific.com & get access to 9 different fitness plans + 1 flexible food guide + 141 delicious food recipes to achieve your health goals much faster with us right now.

Here are some general guidelines to help you determine how many calories you should eat to gain muscle:

* If you are sedentary (little or no exercise): Calorie needs = BMR x 1.2

* If you are lightly active (light exercise/sports 1-3 days/week): Calorie needs = BMR x 1.375

* If you are moderately active (moderate exercise/sports 3-5 days/week): Calorie needs = BMR x 1.55

* If you are very active (hard exercise/sports 6-7 days a week): Calorie needs = BMR x 1.725

* If you are extra active (very hard exercise/sports and physical job or 2x training): Calorie needs = BMR x 1.9

To determine your BMR (Basal Metabolic Rate), you can use the following formula:

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

For women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Once you have your BMR and activity level, you can use the above guidelines to determine your calorie needs.

For example, if you are a 30-year-old man who weighs 180 pounds, is 5'10" tall, and exercises moderately (3-5 days per week), your calorie needs would be as follows:

BMR = 66 + (6.2 x 180) + (12.7 x 70) - (6.76 x 30) = 1819.16

Calorie needs = 1819.16 x 1.55 = 2822.06 calories per day

Keep in mind that these are just rough estimates and that your individual calorie needs may be different.

Thanks for your support,
Kevin from Hi Fit Life.