Calorie intake for muscle gain

Nowadays, people do some exercise or fitness activities every day to stay healthy. As people's living standards continue to improve and their dietary structure continues to change, people often eat high-calorie foods, which easily leads to fat accumulation, that is, obesity often occurs. Once obesity occurs, it will not only affect people's health, but most importantly, it will also affect people's mood and body shape. Especially women have already started to want to lose weight. So how much increased calorie intake should be considered normal?

The basic calorie balance formula required daily is:

Male basal metabolism

10 x weight (kg) + 6.25 x height (cm) - 5 x age + 5

Women's basal metabolism

10 x weight (kg) + 6.25 x height (cm) - 5 x age - 161

For example: If you are a female, weigh 50 kg, are 160 cm tall, and are 26 years old, your calorie balance is

10 x 50 + 6.25 x 160 – 5 x

26 – 161 = 1209 cards

Exercise generally only accounts for 15% to 30% of daily energy consumption, while basal metabolic energy accounts for 60% to 70%. Therefore, increasing the basal metabolic rate is even more important for weight loss than exercise.

The total calories consumed per day by different groups of people are also different:

1. Ordinary office workers = basal metabolism * 1.3

2. General fitness population = basal metabolism * 1.55

3. Special athletes = basal metabolism * 1.8

The formula for calculating the calories needed per day is:

Basal metabolic rate x work and life type value = daily calorie requirement

For example, I weigh 100 kg, and my basal metabolic rate is 2280*1.8=4104. This value is the calories I need in a day.

If your goal is to lose weight, you need to create a calorie deficit where your calories in are less than your calories out. It is generally recommended that the deficit be reduced to 10-20% of total calories!

If you want to gain weight and muscle, you need more calories, and the calories you consume should be greater than the calories you burn.

If you just want to maintain the status quo and achieve the goal of body shaping (weight remains unchanged, muscle shape changes slightly), you need to maintain a balance between calorie intake and calorie consumption. It is generally recommended that the deficit be reduced to 10-20% of total calories!

Some people may think, if I eat less, won’t I lose weight faster?

If you eat less than 1,000 calories per day, you will create a large calorie deficit in a short period of time, and the effect will be seen quickly in your weight.

But the human body is complex. If you keep eating less like this and the calories you consume do not reach your basal metabolic rate, you will feel very hungry, have a hard time controlling your appetite, and be prone to overeating. Your body's muscles will also be lost, your metabolism will slow, and you will soon reach a weight loss bottleneck. Once you start eating normally, you will quickly gain the weight back, which is not worth the loss.

Doing fitness exercises will speed up your body's metabolism and accelerate fat burning!

If you want to lose weight, don't be lazy. Simply dieting will make your body ugly and deformed, which is not healthy beauty. Only exercise can give you a curvy body!

Recently, an American magazine compiled a list of sports calorie consumption rankings. Taking a person weighing 70 kilograms as an example, the number of calories consumed by participating in various sports was calculated for everyone's reference.

1. Brisk walking uphill: 650 calories per hour.

2. Jogging: The calories consumed in 1 hour reach 590 calories.

3. Swimming: Taking freestyle as an example, 1 hour is 510 calories.

4. Playing basketball: 440 calories can be consumed in 1 hour.

5. Weightlifting: consumes 440 calories in 1 hour.

6. Hiking: 370 calories per hour.

7. Dancing: 330 calories per hour.

8. Housework: 330 calories per hour.

9. Riding a bicycle: speed less than 16 kilometers per hour, 290 calories per hour.