In addition to exercising, it is important to eat well. So, how many calories do I need per day in the process?
The effect of calories on muscle building
Calories play an important role in building muscle, and you must consume enough calories to support muscle growth and repair.
The process of building muscle is actually a process of converting the calories you eat into muscle through exercise. If the calories you consume are not enough to maintain your metabolism, there is no spare energy to support muscle build. To build muscle, you need to eat more calories than your body expends.
Adequate calorie intake ensures that users have enough energy for high-intensity workouts, which are essential for stimulating muscle growth. At the same time, if the intake of calories is not enough, it will also cause the body to begin to break down muscle for energy, which is contrary to our original intention to build muscle.
How many calories do I need to eat
For most men and women, a typical daily diet requires more than 2,000 calories. While 2,000 calories is enough for some people with small total weight or low resting metabolism to gain muscle, for most people, it is not enough to support the energy needed for muscle growth. For the cutting phase, this may be sufficient, but for the bulking phase, it is not. For most people, 2,000 calories is roughly a maintenance diet.
2500 calories is enough to provide a surplus in the pupil canal for many people and is suitable for most women and many men to build muscle. However, it is also necessary to eat enough protein to promote muscle growth.
3000 calories is basically enough to provide muscle building calories, but it still varies from person to person. For people who already have a lot of muscle mass or have a faster metabolism, 3,000 calories may not be enough.
So, in general, 2,000 calories is the starting point for bodybuilder's energy. For people who build muscle, in addition to paying attention to calories, they should also pay attention to balanced nutrition, balancing the intake of protein, carbohydrates, minerals, etc.