The rest of your daily calories are made up of carbs and fats, though this depends on your preference ( 1). Meanwhile, a 135-pound (61-kg) woman of average size might add about 200–400 calories ( 1).įrom there, aim for a daily protein intake of 0.7–1 gram per pound of body weight (1.6–2.2 grams per kg) to support muscle gain. For example, a 175-pound (79-kg) man of average size would add around 250–500 calories to their daily intake ( 1). You then tack on a 10–20% calorie surplus. Various online calculators can help you estimate this number. When starting a bulk, the first step is to determine your maintenance calories - the number of calories you need to maintain your weight.
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