The truth is, you can train until you pass out, but if you don't have an ample supply of nutrients, you will have trouble building muscle tissue. That's why it is important to increase your calories to above maintenance.
Estimate your calculated maintenance with a formula like the Mifflin St Jeor below.
Mifflin St Jeor Calculator
- For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5
- For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161
Once you have your maintenence, factor in your body type. Multiply the percentage below by your maintenance calories, then add that bump to your total number of calories. Your new calorie requirements will be maintenance calorie number + body type bump.
Ectomorph - 24% bump
Mesomorph - 16% bump
Endomorph - 8% bump
Start with protein and work from there to determine your macros for carbs and fats.
- To find your protein macros, multiply your bodyweight in lbs x 1.25. That number represents grams of protein. To calculate protein calories, multiply the # of grams by x 4.
- The remaining grams/calories will be divided evenly between carbs and fats after protein.
- 225 x 1.25 = 281g of protein
- 281g x 4 calories per gram =1,125 calories from protein
For carbs and fats...
- 4000 calories - 1125 (protein calories) = 2875 calories for both carbs and fats
- 2875/2 = 1438 calories allocated to each
- Carbs 1438/4 calories per gram = 359 grams daily
- Fats 1438/9 calories per gram = 160 grams daily
Total calories: 4000