If you want to gain muscle mass, you should consume at least 15 calories for each pound of body weight.
In other words, if you have 200 pounds, you should aim for a daily intake of 3000 calories in order to gain muscle mass.
However, when doing the math, you should also take into consideration the calories you are burning with exercise. So, if you are burning 500 calories through exercise every day, you should also add 500 calories to your daily intake. In other words, a 200 pound man should consume about 3500 calories daily in order to gain muscle mass.
No matter simple this calculation may seem, it’s not as straightforward as it sounds. Namely, you cannot just gorge up 3500 calories from any food source. You should choose foods that ‘suit’ your body type and your objectives. If you really want to gain muscle mass effectively, you should know how much protein, carbs and fats you consume in your diet.
Gaining Muscle Mass
In order to gain muscle mass, your daily intake of protein, carbs and fats should look something like this:
Your daily consumption of protein should range between 1 and 1.5 grams per 1 pound of body weight. An individual weighing 200 pounds, should consume somewhere between 180 to 270 grams of protein. The daily consumption of carbs should be 2 grams per 1 pound of bodyweight. A 200 pounds man should consume 400 grams of carbs daily.
The daily consumption of fats should not exceed 0.4 grams per 1 pound of bodyweight. An individual weighing 200 pounds, should consume about 80 grams of fats every day.
If you want to get a clearer picture of what you should eat in order to gain muscle mass, take a look at this table.
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After learning the amount of calories you need to consume on daily basis in order to gain muscle mass, all that you need now is to find a workout protocol that will prompt the muscle growth effectively. Just remember that including different exercises in your daily routine will increase the number of calories you are burning. Consequently, if you want to gain muscle instead of lose muscle, don’t forget to compensate this number with your daily calorie intake.