How do you calculate calories for bodybuilding?

Calculate Calorie Needs to Build Muscle To build muscle, you need to strength train and consume a calorie surplus. To know how many extra calories, first calculate your total daily energy expenditure, or TDEE. This is the number of calories you burn per day.

How many calories should a bodybuilder eat?

One review found that the average calorie intake of bodybuilders during the bulking phase was 3,800 calories per day for men and 3,200 for women, compared with 2,400 and 1,200 calories during the cutting phase, respectively ( 5 ).

How many calories does a 200 lb bodybuilder need?

While some trainers will calculate based on 35% of the total calories, others endorse 30% or less based on your current training level. Given that a 200-pound bodybuilder may need to consume up to 4,000 calories per day, protein would account for 1,200 of those calories (4,000 calories x 30% = 1,200 calories).

Do pro bodybuilders count calories?

In the Golden Era, many bodybuilders chose not to count calories. For some, it was really only important when in the cutting phase prior to competition. Even then, many chose to just change the types of foods they ate, rather than count calories.

How can I eat 4000 calories a day?

Calorie-dense foods are the best choice to reach 4,000 calories per day without feeling too full or overwhelmed by the amount of food. They are often those with a higher fat or carbohydrate content — think nuts, avocados, oats, eggs, peanut butter, whole-grain breads, olive oil and other rich foods.

Can I bulk on 2500 calories?

Yes, you can. This is commonly known as bulking. For anyone who constantly lifts weights and wants more muscle, this diet could be appropriate for you (4). Sometimes bodybuilders can exercise and eat 2500 calories per day to gain muscle and lose some body weight without losing already existing muscle (3).

Is 3200 calories a day a lot?

You’ll need about 3,200 calories to maintain your current weight. That means that, during a lean bulk, you should be eating around 3,500 calories per day – 300 above “maintenance”.

How can I get 240 grams of protein a day?

14 Easy Ways to Increase Your Protein Intake

1. Eat your protein first.
2. Snack on cheese.
3. Replace cereal with eggs.
4. Top your food with chopped almonds.
5. Choose Greek yogurt.
6. Have a protein shake for breakfast.
7. Include a high protein food with every meal.
8. Choose leaner, slightly larger cuts of meat.