How Many Energy You Ought to Eat (with a Calculator)

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How Many Calories You Should Eat (with a Calculator)

The central theses

  1. The easiest way to know how many calories to eat in order to lose, gain, or maintain your weight is to use a science-based calorie calculator (like the one you find in this article).
  2. To lose weight, you should be eating around 10 to 12 calories per pound of body weight per day, to maintain your weight you should be eating around 14 to 16 calories per pound, and to gain weight you should be eating around 16 to 18 calories each Eat pounds.
  3. To maximize fat loss while cutting and muscle building while building muscle, optimize your caloric intake in terms of protein, fat, and carbohydrates.

Just looking for an accurate calculator that will tell you how many calories to eat per day and nothing else? May I help you:

The Legion Macronutrient Calculator

Which device do you want to use?

How much do you weigh? (in the lb)

How tall are you? (in the ft / in)

How old are you? (in the Years)

Your basal metabolic rate (BMR) is. . .

Your total daily energy consumption (TDEE) is. . .


0 kcal


0 kcal


0 kcal

Would you like to understand how this calculator works and how to use it Create meal plans that will help you lose fat, gain muscle or maintain your weight with ease? Continue reading!

The fact that you clicked this article tells me some important things about you.

When you ask a question like "How many calories should I be eating a day?" I am told that you are looking for the correct information diet.

It tells me you know, or at least suspect, that caloric intake is important no matter how "cleanYour diet is.

You probably also know that there are no quick fixes or magic bullets for losing fat or building muscle.

In fact, I'd bet you know at least a little bit of the basic principles behind Energy balance and how it drives weight loss and weight gain.

In other words, you probably understand the importance of eating the right number of calories each day for your goals.

What is the correct number and why?

Many people think they should be eating around 2,000 calories a day to keep their weight off, less than that to lose weight, and more to gain weight.

This may work for some people, but not for all.

For example, a sedentary woman weighing 100 pounds may need significantly less to maintain her weight, while a very active man weighing 200 pounds may need almost double that figure to maintain his weight.

So the question is how to optimize your caloric intake for your specific goals, body composition, activity level and preferences.

Here is the short answer:

The easiest way to do this is with a formula or calculator (like the one you find in this article) that will accurately estimate how many calories you burn every day.

Then you can subtract, add, or maintain that caloric intake to lose, gain, or maintain your weight as desired.

And that's what you will learn in this article.

In the end, you will not only know how many calories to eat each day, but also:

  • This is how you set up your “macros” to optimize fat loss and muscle building
  • How to Lose, Gain, or Maintain Your Weight by Eating Foods You Really Like
  • How different eating habits affect your ability to lose weight
  • And more!

Let's start!

Why You Need to Know How Many Calories to Eat

Imagine someone telling you that they want to drive across the country without looking at their gas tank.

He plans to accelerate whenever he feels like stopping, pumping as much as he feels like pumping, and going as far as he feels like driving.

How would you answer

I don't know about you, but that would be me:

Imagine you did the same thing and he snapped back with one of the following answers:

  1. “I hate feeling like a slave to the pressing fuel meter. I should be able to drive as far as I want before refueling and pump as much as I want before driving again! "
  2. “There has to be a better way. Who wants to keep track of how much fuel is left in their tank? "
  3. "I read this book that says you don't have to worry about your fuel while using organic, gluten-free, low-carb, non-genetically modified gasoline. It won't clog your engine like other gasoline, and it will burn more efficiently."

Again, I don't know anything about you, but that would be me:

And I would just pick up my toys and go play with someone else.

My point:

If someone says they want to lose weight or gain weight without paying attention to their calories, or say that calorie intake and expenditure have nothing to do with it, they're just as dumb.

Is It Possible To Lose Or Gain Weight Without Watching Your Calories? For sure . . . up to a degree.

Can you rely on your body to tell you how much to eat based on your hunger and satiety? Yes, intuitive eating can work too.

Can you lose weight by avoiding different foods or food groups? Sure.

However, here is the only question that really matters: will any of this work well in the long run?

And the answer is absolutely not.

The bottom line is calorie planning and tracking is the most reliable and effective way to lose fat and build muscle.

And if that statement conjures haunting ghosts Starvation diet and Food deprivation Do not worry.

This is not such a party.

I will not recommend a low-calorie or highly restrictive diet. Instead, I'm going to show you how to break free to get the body you really want to eat.

Every week I'll be showing you how to make guaranteed progress towards your goals.

That no longer means hoping that you can make it through. Knowledge.

And yes, it all starts with calories.

Well actually, how the calories you eat relate to it the calories you burn . . . also known as Energy balance.

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Understand the energy balance

How Many Calories Should I Eat?

Energy balance refers to the relationship between the amount of energy you eat and the amount you burn.

Think of it like your body's energy checking account.

  • If you eat more energy than you burn, you are in a positive energy balance.
  • When you eat less than you burn, you are in a negative energy balance.

That energy that you eat and burn is measured in calories. If we talk about food and metabolism, a calorie is the amount of energy needed to heat one kilogram of water by one degree Celsius.

Therefore, foods high in calories (butter) contain a lot of potential energy and foods with less Calories (green beans) contain fewer.

The unsexy truth that many people just don't want to hear is this:

Meaningful weight loss requires Consistently eat less energy than you consume and gain weight sensibly requires eat more.

This is not an opinion. It is a scientific fact.

This is not news either. After a century of metabolic research and anecdotal evidence, there is no room for argument.

The energy balance alone does not determine weight loss and weight gain Choice of food, Meal plan, the pH of your water, or some other factor.

In this sense, a calorie is a calorie. If you eat too much of the world's "cleanest" foods, you will gain weight.

On the flip side, limit your calories (maintain an energy deficit) while eating the most nutritionally bankrupt crap you can find and you will lose weight.

For this reason, Mark Haub, professor at Kansas University, could lose 27 pounds on a diet of protein shakes, Twinkies, Doritos, Oreos, and Little Debbie snacks, and like John Cisna, a high school teacher in Iowa, dropped 56 pounds I don't eat anything but McDonald's for six months.

They just ate fewer crappy calories than they burned long enough and as the first law of thermodynamics dictatedThis led to a reduction in total fat mass.

That doesn't mean you should try to do the same thing.

The nutritional value of your food is important when it comes to your long-term health, happiness, and well being, but it just isn't that important when it comes to weight loss.

That is, if your goal is Lose fat, not muscleyou need to consider more than "calories in versus calories out".

Summary: The energy balance is the relationship between the number of calories you eat and the number of calories burned. This alone determines whether or not you gain weight.

Beyond calories in vs. calories out

How Many Calories Should I Eat Calculator

The energy balance is usually described as "calorie intake vs. calorie expenditure". While it's the foundation of all successful diets, it's not the whole story, especially if your aim is to build a great physique.

When it comes to improving yours Body composition– What your weight is made up of, and especially in relation to muscle and fat – a calorie is not a calorie.

Eating like Professor Haub or Mr. Cisna won't make it.

If you want Build muscle and lose fat (or minimize fat gain), your food choices are important. Not the specific foods themselves, but how they break down into protein, carbohydrates and fat.

When people say they want to "lose weight" or gain weight they usually mean they want to lose fat or gain muscle. And if that is the goal, some types of calories are now far more important than others.

For example gram for gram, protein contains roughly the same number of calories carbohydrate (~ 4), but is far more important for building muscle and losing fat. And carbohydrates, in turn, are more important than Dietary fat.

These three substances – protein, carbohydrates, and fat – are known as macronutrients because your body needs large amounts of them to survive. In the fitness sector, they are commonly referred to as "macros".

Let's learn about each one.

You may also like

Protein: the most important calories

The calories you get from protein are in many ways far more important to your body composition than those you get from carbohydrates and fat.

There are several (evidence-based) reasons for this:

A high protein diet is even more important for people who exercise regularly because of their body needs more for restoration and repair.

I'll make simple protein recommendations below. However, if you want to learn more about how much protein to eat and why, check out this article:

How Much Protein Do I Need? The definitive (and science-based) answer

Summary: Eating a high protein diet will help you lose more fat, lose less muscle, and satisfy hunger pangs while dieting.

Carbohydrates: your friend, not an enemy

Calories in food

If you don't know who to believe in the "Carbohydrate Wars", I get it. It's easy to get lost in the storm of debate, naming, and general hysteria.

Many "experts" say that low carbohydrate diet is the only reliable way to get lean and muscular. . . and people like me say the opposite – that a higher-carb diet is likely to suit your needs better.

And more precisely, my position is this:

If you are healthy and physically active, and especially if you are lift weights On a regular basis, your best bet is likely to be more carbs, not less.

This advice applies to both building muscle and losing fat. A high-carbohydrate diet offers many benefits for both.

In this article, too, I'll give simple recommendations for carbohydrate intake. However, if you want to know more, check out this article:

How to Know Exactly How Many Carbohydrates to Eat

The easiest way to adjust your daily carbohydrate intake is to adjust your protein and fat intake first, and then fill the rest of your calories with carbohydrates. You will learn how to do this in a moment.

Summary: If you are healthy and active, especially if you lift weights regularly, your best bet is likely to be eating more carbs, not less.

Dietary fat: Essential for health, overrated for weight loss

One of the many ways to sell products and ideas is to be contrary.

If everyone is leaning to the left, lean to the right and people will notice and hear what you have to say.

Not so long ago, a low-fat diet was the undisputed proponent of diet for weight loss. "Eat fat and get fat" was the mainstream mantra.

This strategy did not workand with everyone tinkering, it was only a matter of time before smart marketers started jagging.

We are now seeing the fruits of their labor: the common recommendations for high-fat diets as "losing weight" and defamation of high-carbohydrate (low-fat) diets as "fattening".

The truth is that all forms of dietary extremism are inherently flawed.

Black-and-white, binary thinking spares the old gray matter, but is not conducive to good decisions, especially when it comes to nutrition and health.

What "they" don't tell you is this:

There is no A real diet It is best for everyone under all circumstances.

There are non-negotiable basics like energy balance and nutritional needs that need to be followed, and there are negotiable (flexible) guidelines that can be adjusted to suit personal needs. Dietary fat intake is one of those malleable factors.

Of course, the nutritional value of dietary fat is undeniable – it is involved in many vital physiological processes including cell maintenance, hormone production, insulin sensitivity, and more.

Therefore the Institute for Medicine (IoM) recommends This dietary fat should make up 20 to 35% of an adult's daily calories.

However, these percentages have been calculated for the average sedentary person who often eats much less than someone who exercises regularly (and especially if that person does) lots of muscle).

For example, a 190-pound sedentary man with a normal amount of lean mass would burn approximately 2,000 calories a day.

Based on this, according to research by the IoM, he would need 45 to 80 grams of fat per day. That makes sense.

I now weigh 195 pounds, but I also have a lot more muscle than the average person and I work out pretty hard about 6 hours a week.

So my body burns around 3,000 calories a day, and if I blindly applied IoM research to that number, my recommended fat intake would go up to 65 to 115 grams per day.

But does my body really need so much more dietary fat just because I am muscular and burn a lot of energy through regular exercise?

No it doesn't.

research Research, conducted by scientists from Auckland University of Technology (including Eric Helms, a member of the Legion's Scientific Advisory Board), shows that you only need about 0.2 grams of fat per pound of body weight per day to keep your health healthy, and that is food Few of the benefits offers more than 0.3 grams per pound of body weight.

This is especially true if you get most of your dietary fat from optimal (unsaturated) sources, including a healthy dose of monounsaturated fat.

Summary: In general, when you are dieting to lose fat, for best results, eat 0.2-0.3 grams of fat per pound of body weight. There is little to no benefit from eating more.

This is how you determine how many calories you should be eating

How Many Calories Should a Woman Eat Each Day to Lose Weight?

Now that you've understood the basics of a proper diet (energy and macronutrient balance), let's explain how to figure out how many calories to eat and how to break them down into protein, carbohydrates, and fat.

The first step is to roughly determine how much energy you are using each day, which will be referred to as yours Total daily energy consumption or TDEE.

Once you have a good grip on your TDEE, you can adjust your caloric intake up or down to lose or gain weight as you wish.

Your TDEE is made up of yours Basal metabolic rate (BMR) plus the extra energy you burn from physical activity and the food you eat.

Let's look at each of these points separately.

1. Your basal metabolic rate is the amount of energy your body burns at rest.

It is the minimal amount of energy it takes to stay alive.

2. Moving your body costs energy.

No matter how big or small or long or short an activity is, it burns energy. Therefore "Fidgety" people with high activity can burn significantly more energy than people with low activity and have an easier time losing and maintaining weight.

3. When you eat, energy digestion and absorption costs energy.

This is known as the thermal effect of foodor TEF.

research The study carried out by a scientist from the University of Lausanne shows that TEF accounts for around 10% of our total daily energy consumption and varies depending on the macronutrient composition of our diet.

So when you sum up the energy your body burns to stay alive (BMR) and the energy expended through physical activity and digesting and absorbing food, you get to your TDEE.

If this sounds complicated, don't worry. It is not. No need to dust off your college algebra or take an Excel class.

Metabolic researchers have already done all the heavy lifting for us and reduced it to simple arithmetic.

The first step in calculating your TDEE is calculating your BMR.

There are several equations for this, but I recommend the Katch-McArdle variant, which looks like this:

(where LBM is the lean body mass in kg)

The reason I recommend the Katch-McArdle over other formulas like Harris-Benedict or Mifflin-St Jeor is because it accounts for differences in Body composition.

This is important because muscle is more metabolically active than body fat, so two people of the same body weight can burn significantly different amounts of energy at rest.

The second step is to take into account the additional energy consumption.

There are simple and complex ways to do this, and I recommend the simple one for two reasons:

  1. It's almost as accurate as the complex way.
  2. You get what you need to get the results you want.

In other words, unless you are a natural, competitive bodybuilder who tries to dial everything in as accurately as possible, you don't have to grapple with estimating your energy expenditure. "Good enough" is sufficient here.

The Katch-McArdle equation can tell us that since it includes multipliers, we can apply to our BMR based on our general activity levels.

This gives us a pretty precise starting point, and we can then adjust our intake up and down as we see how our body reacts.

(And here is How do you do it when you want to lose weight? Here is how to do it if you want to gain weight.)

Here are the standard Katch McArdle multipliers:

1.2 = sitting (little or no exercise)

1.375 = light activity (light exercise / sport 1 to 3 days per week)

1.55 = moderate activity (moderate exercise / sport 3 to 5 days per week)

1,725 ​​= very active (hard exercise / sport 6 to 7 days per week)

1.9 = extra active (very hard exercise / sport 6 to 7 days a week and physical work)

So if you do little or no exercise, multiply your BMR by 1.2 and you can pretty much guess how many calories you burn each day.

There is one problem with these multipliers, however: they are likely to overestimate the actual amount of energy that you are consuming each day.

I haven't done any research to support this statement, but I've worked with thousands of people and found that it is. It is well known among seasoned bodybuilders as well.

Simply put, if you use the standard multipliers, you're likely to have under-calorie deficit when cutting (resulting in less than optimal fat loss) and too much excess when puffing (leading to more than optimal fat gain).

For this reason, I recommend that you only use lower activity multipliers when calculating your TDEE.

This is how I do it:

1.15 = sitting (little or no exercise)

1.2 to 1.35 = light activity (1 to 3 hours of exercise or sport per week)

1.4 to 1.55 = moderate activity (4 to 6 hours of exercise or sport per week)

1.6 to 1.75 = very active (7 to 9 hours of exercise or sport per week)

1.8 to 1.95 = extra active (10+ hours of exercise or sport per week)

These multipliers will give you a more accurate starting point. With this multiplier, I created the calculator that you saw at the beginning of this article.

Then, as mentioned above, adjust your intake based on how your body is actually responding.

Finally, I would like to share with you one more TDEE formula that I currently use with my clients and that I recommend in my books for both men and women.

Here it is:

TDEE = 14 to 16 calories per pound of body weight per day

This may seem too simplistic at first, but it is what most connoisseurs use to set their maintenance calories, as it provides results that are almost identical to the most evidence-based methods of calculating TDEE.

In other words, it's a shortcut that actually works.

For example, according to the Katch-McArdle calculator with my updated activity multipliers, my TDEE is roughly 2,930 calories.

And if I use the simple formula of 14 to 16 calories per pound, it gives a TDEE of 2,730 to 3,120, with the average being 2,925 – almost the same as the Katch-McArdle formula.

Another benefit of this shortcut is that you don't have to estimate your body fat percentage, which most people can't exactly do.

Here are some tips to make it work best for you:

  • If you are a light-framed woman or man who is new to lifting weights (average or below average amount of muscle mass) and / or training less than 3 hours per week, you should be 14 times your body weight ( in pounds).
  • Regardless of whether you are a man or a woman, if you have trained for two to three years (above average muscle mass) and / or train for 3 to 6 hours per week, then go up 15 times your body weight.
  • If you are a man, you have more than 4 years of experience lifting (very high muscle mass) and / or you exercise more than 6 hours per week and then at 16 times your body weight.

Also, keep in mind that regardless of how your TDEE is calculated, this is just a starting point. You will most likely need to adjust your caloric intake based on your body's actual response.

You can also easily tweak this formula to set your cut or lean calories, which you will learn next.

Summary: To maintain your current body fat levels, eat 100% of your TDEE every day. A quick, easy, and effective way to calculate your daily maintenance calories is to multiply your body weight (in pounds) by 14-16 (I usually divide the difference and multiply it by 15).

How Many Calories Should You Eat To Lose Weight?

How Many Calories Should I Eat to Lose Weight With Exercise?

Finally, we come to the most likely reason you're reading this article:

You want to know how much to eat to lose weight.

As you know, you must be in a calorie deficit to lose fat, but how big should that deficit be? Ten percent? Twenty percent? Greater?

In other words, should you be eating 90% of the calories you burn every day? Eighty percent? Fewer?

Some fitness folks advocate a "slow" approach, where you use a small calorie deficit and a relaxed exercise plan to break down your fat stores over many months.

The benefits of this are reportedly less muscle loss, more comfortable exercise, and fewer problems related to hunger and cravings. And something is right here.

Slow cutting is at least slightly easier and in some ways forgiving than a more aggressive approach, but the benefits aren't all that significant to most people and come at a high price: duration.

Because slow cutting is good. draggingand for many dieters, this is more worrying than eating a little less each day.

For example, if you all calories are the same and you cut your calorie deficit from 20% to 10%, you will cut the amount of fat you lose each week in half and double the time it takes to complete your cut.

This is a problem for many because the longer they remain in a calorie deficit of any size, the more likely they are to fall off the cart due to life turmoil, dietary errors, planning snafus, etc.

Also, knowing what you are doing can help you maintain a significant calorie deficit that results in rapid fat loss without losing muscle, suffering in the gym, or wrestling with metabolic hobgoblins.

This allows you to get faster results without sacrificing anything other than calories, and this in turn allows you to spend more time doing the more pleasant things (maintenance and lean bulking).

So I recommend an aggressive, but not reckless, calorie deficit of around 25% when cutting.

In other words, if you are cutting, I recommend eating around 75% of your TDEE.

I didn't pick that 25% figure out of thin air either. Research shows that when combined with strength training and high protein intake, it works great for both fat loss and muscle maintenance.

For example a study Carried out by scientists from Jyväskylä University (Finland), national and international athletic jumpers and sprinters with low body fat percentage (at or below 10%) divided into two groups:

  1. Group one was 300 calorie deficit (about 12% on TDEE).
  2. Group two had a 750 calorie deficit (about 25 percent on TDEE).

After four weeks, the first group lost very little fat and muscle, and the second group lost an average of about four pounds of fat and very little muscle. And no group had any significant negative side effects.

These results also agree with my experience with thousands of people.

When combined with a high protein diet and a rigorous exercise routine, a calorie deficit of around 25% allows for rapid fat loss and (sometimes) significant muscle gain without serious side effects.

You can calculate this number by multiplying your TDEE from the calculator by 0.75, or you can use the back-of-the-envelope method of. . .

10 to 12 calories per pound of body weight per day.

As with the maintenance shortcut, this simple formula gives you a nearly identical number without using a TDEE calculator to lose weight.

A few tips for best use:

  • If you are a woman, new to weight lifting, and / or exercise less than 3 hours a week, use 10 times your body weight (in pounds).
  • If you are a man or woman, you will need to exercise for two to three years and / or you will exercise 11 times your body weight 3 to 6 hours a week.
  • Wenn Sie ein Mann sind, haben Sie mehr als 4 Jahre Erfahrung mit dem Heben und / oder Sie trainieren mehr als 6 Stunden pro Woche mit dem 12-fachen Ihres Körpergewichts.

Mit dem TDEE-Rechner haben wir beispielsweise festgestellt, dass mein TDEE ungefähr 2.900 Kalorien beträgt. Wenn ich also schneide, sollte ich meine Kalorien auf ungefähr 2.200 (2.900 x 0,75) senken.

Oder mit der einfacheren Methode:

Ich hebe seit über 15 Jahren und trainiere ungefähr 5,5 Stunden pro Woche, also multipliziere ich mein Körpergewicht mit 11:

195 x 11 = 2.145

Fast genau das, was ich bekomme, wenn ich meinen TDEE mit 0,75 multipliziere.

Zusammenfassung: Um so schnell wie möglich Fett zu verlieren, ohne Muskeln zu verlieren, essen Sie jeden Tag 75% Ihres TDEE. Eine schnelle, einfache und effektive Methode zur Berechnung Ihrer täglichen Schnittkalorien besteht darin, Ihr Körpergewicht (in Pfund) mit 10 bis 12 zu multiplizieren.

Wenn Sie eine weniger genaue, aber äußerst einfache und schnelle Methode zur Schätzung Ihrer Kalorien beim Fettabbau wünschen, verwenden Sie die folgenden Tabellen:

männliche schneiden Kalorien

Einrichten Ihrer Makros für den Fettabbau

Wenn Sie so schnell und effizient wie möglich Fett verlieren möchten, müssen Sie sowohl Ihre Kalorien als auch Ihre „Makros“ richtig einstellen.

Folgendes empfehle ich:

  • Essen Sie 1 bis 1,2 Gramm Protein pro Pfund Körpergewicht pro Tag.

Wenn Sie sehr übergewichtig sind (ein Mann mit 25% +) Körperfett oder eine Frau mit 30% +), ich empfehle Ihnen, Ihre Proteinaufnahme auf 40% Ihrer gesamten täglichen Kalorien einzustellen.

  • Wenn Sie regelmäßig Sport treiben und keine Krankheit haben, essen Sie 0,2 bis 0,25 Gramm Fett pro Pfund Körpergewicht pro Tag.

Dies gibt Ihrem Körper das, was er für die allgemeine Gesundheit benötigt, und hinterlässt viele Kalorien für Kohlenhydrate.

  • Holen Sie sich den Rest Ihrer Kalorien aus Kohlenhydraten.

Ja, das bedeutet, dass Sie jeden Tag eine angemessene Menge an Kohlenhydraten genießen können, und nein, das wird Ihren Fettabbau nicht beeinträchtigen.

Sie werden auch auf eine Reihe anderer Arten davon profitieren, darunter bessere Workouts, bessere Energieniveaus, bessere Stimmung und mehr. Erleben Sie es selbst und Sie werden nie zurückblicken.

Um dies zu berechnen, multiplizieren Sie zunächst Ihre Proteinaufnahme (in Gramm) mit 4 und Ihre Fettaufnahme (in Gramm) mit 9 und subtrahieren das Ergebnis von Ihren täglichen Gesamtkalorien.

Dies gibt Ihnen die Menge an Kalorien, die Sie für Kohlenhydrate haben, da ein Gramm Protein ungefähr 4 Kalorien und ein Gramm Fett ungefähr 9 enthält.

Als nächstes bestimmen Sie, wie viele Gramm Kohlenhydrate Sie pro Tag essen können, indem Sie die Menge an Kalorien, die Sie für Kohlenhydrate haben, durch 4 teilen, da ein Gramm ungefähr 4 Kalorien enthält.

Wenn Sie an einer Krankheit wie Diabetes leiden oder extrem übergewichtig sind (BMI über 30), möchten Sie möglicherweise mit weniger Kohlenhydraten experimentieren.

Die meisten Forschung zeigt, dass Menschen, die in diese Kategorien fallen, während einer kohlenhydratreichen Diät immer noch genauso effizient abnehmen können. In diesen Fällen ist es jedoch wichtiger, Gewicht zu verlieren und ein gesundes Gewicht zu halten, als die Trainingsleistung zu maximieren. Wenn Sie mit Low Carb dieses Ziel schneller erreichen, ist daran nichts auszusetzen.

Mal sehen, wie sich diese Mathematik für mich auswirken würde, wenn ich schneiden würde. Ich wiege derzeit 195 Pfund, das würde bedeuten. . .

  • ~ 2.200 Kalorien pro Tag (ungefähr 75% meines TDEE)
  • ~ 190 bis 230 Gramm Protein pro Tag (sagen wir, ich gehe mit 200)
  • ~ 40 bis 50 Gramm Fett pro Tag (sagen wir, ich gehe mit 50)
  • 200 x 4 = 800 und 50 x 9 = 450, so dass 950 Kalorien für Kohlenhydrate übrig bleiben, was ~ 240 Gramm entspricht

Meine letzten Makros wären. . .

  • 2.200 Kalorien
  • 200 Gramm Protein
  • 50 Gramm Fett
  • 240 Gramm Kohlenhydrate

Wenn ich mich konsequent an diese Zahlen halte, würde ich jede Woche abnehmen, und Sie können das Gleiche tun, wenn Sie Ihre Kalorien und Makros festlegen.

Zusammenfassung: Essen Sie beim Schneiden 1 bis 1,2 Gramm Protein und 0,2 bis 0,3 Gramm Fett pro Pfund Körpergewicht pro Tag und beziehen Sie den Rest Ihrer Kalorien aus Kohlenhydraten.

Wie viele Kalorien sollten Sie essen, um Muskeln aufzubauen?

Wie viele Kalorien muss ich verbrennen, um Gewicht zu verlieren?

Um den Muskel- und Kraftzuwachs zu maximieren, müssen Sie einen Kalorienüberschuss aufrechterhalten.

Während es für manche Menschen manchmal möglich ist, Muskeln aufzubauen und gleichzeitig Fett zu verlieren, ist dies meistens auf Menschen beschränkt, die noch keine Erfahrung mit Gewichtheben (Anfängergewinne) haben oder nach einer Verletzung wieder mit dem Heben beginnen.

Für den Rest von uns – Menschen, die seit mehr als 6 bis 12 Monaten konstant trainieren – ist es erforderlich, einen Kalorienüberschuss aufrechtzuerhalten, um so schnell wie möglich Muskeln und Kraft aufzubauen.

Der Grund dafür ist ein Energieüberschuss optimiert Die „muskelaufbauende Maschinerie“ Ihres Körpers verbessert sozusagen die Fähigkeit Ihres Körpers, sich von Ihrem Training zu erholen und sich positiv an dieses anzupassen.

Das heißt, es ist kein großer Kalorienüberschuss erforderlich, um dies zu erreichen. Wenn Sie zu viel essen, beschleunigt dies nicht mehr das Muskelwachstum, sondern die Fettzunahme.

Aus diesem Grund empfehle ich einen milden Kalorienüberschuss von etwa 10%, wenn Sie sich in einer Phase des „Gewinnens“ oder „Mageres Aufblasens“ befinden.

Mit anderen Worten, ich empfehle Ihnen, jeden Tag etwa 110% Ihres TDEE zu essen, um so schnell wie möglich Muskeln und nicht Fett aufzubauen.

I should also mention that I don’t recommend lean bulking unless your body fat percentage is in the right range.

I explain why in full Here, but for the sake of brevity, here’s the bottom line:

If you’re a guy, you want to start your lean bulking around 10% body fat, and if you’re a woman, you want to start around 20%.

For me, this would mean eating about 3,200 calories per day (2,900 x 1.1), which is exactly what I do when lean bulking, and it results in slow and steady muscle gain with minimal fat storage.

Once again, instead of using the TDEE calculator you can also use a shortcut:

16 to 18 calories per pound of body weight per day.

A few tips here:

  • If you’re a woman, new to lifting weights, and/or you work out less than 3 hours per week, go with 16 times your body weight (in pounds).
  • If you’re a man or woman with two to three years of lifting under your belt and/or you workout 3 to 6 hours per week, go with 17 times your body weight.
  • If you’re a man, you’ve got 4+ years of lifting under your belt, and/or you work out 6+ hours per week, go with 18 times your body weight.

I’m in the middle, so here’s how the math works out for me:

195 x 17 = 3,315

From experience I know this is a little high for me, so I typically go with the more conservative multiplier of 16 calories per pound of body weight per day.

Here’s what that looks like:

195 x 16 = 3,120

Again, almost exactly what I get when I multiply my TDEE by 1.1.

Summary: To gain muscle and strength as quickly as possible without getting fat, eat 110% of your TDEE every day. A fast, easy, and effective way to calculate your daily lean bulking calories is to multiply your body weight (in pounds) by 14 to 16.

Or, if you want a less accurate but extremely simple and fast way to estimate your lean bulking calories, use these charts:

How to Set Your Macros to Build Muscle

When your goal is maximum muscle growth, you want to set your macros up a little differently than when you’re maintaining or cutting.

Here’s how I like to do it:

  • Eat 0.8 to 1 grams of protein per pound of body weight per day.

You don’t need more than this.

  • Eat 0.25 to 0.3 grams of fat per pound of body weight per day.

This gives your body everything it needs health-wise, and leaves a large amount of calories for carbs.

  • Get the rest of your calories from carbs.

This high-carb approach is going to benefit you in a number of ways: you’re going to have better workouts, your body is going to recover from them better, and your physiology is going to be conducive to muscle and strength gain.

There are a number of reasons for this, which you’ll learn by reading this article:

What Every Weightlifter Should Know About Glycogen

Let’s see how this math would play out for me if I were lean bulking. I currently weigh 195 pounds, so that would mean . . .

  • ~3,100 calories per day (about 110% of my TDEE)
  • ~160 to 190 grams of protein per day (I’d go with 190 because I like more rather than less protein)
  • ~50 to 60 grams of fat per day (50 is fine for me)
  • 190 x 4 = 760 and 50 x 9 = 450, leaving 1,890 calories for carbs, equaling ~470 grams

My final macros would be . . .

  • 3,100 calories
  • 190 grams protein
  • 50 grams fat
  • 470 grams carbs

And that’s exactly what I do when lean bulking, and it allows me to consistently gain muscle and strength without much in the way of fat gain.

Summary: When lean bulking, eat 0.8 to 1 gram of protein and 0.25 to 0.3 grams of fat per pound of body weight per day, and get the rest of your calories from carbs.

What About the Quality of Your Calories?

The cult of “clean eating” is more popular than ever these days.

While I’m all for eating healthful, (“clean”) foods for the purposes of supplying our bodies with vitamins, minerals, and other important nutrients, this guarantees nothing in the way of muscle gain or fat loss.

The bottom line is you can be the cleanest eater in the world and still be weak and skinny fat.

And you now know why:

When it comes to body composition, how much you eat is more important than what. In this sense, “healthy” calories count just as much as “unhealthy” ones because that dimension of dieting is ruled by numbers—by calories and macros.

That said, while the quantitative elements determine how you look, they guarantee nothing in the way of nutrition and health, because that is mostly influenced by the quality of your food choices.

Thus, the middle of the spectrum is the place to be.

If you want the best of both worlds—a body that feels and functions as good as it looks—then you need to be a “flexible clean eater.” Read this article to learn more:

If You Think “Clean Eating” Is Stupid, You’re Doing It Wrong

The Bottom Line on How Many Calories You Should Eat

calories per day calculator

When you want to lose weight, you need to consistently eat less energy than you burn.

When you want gain weight, you need to consistently eat more energy than you burn.

To lose fat and not muscle (or gain muscle and not fat), however, you need to consider more than “calories in versus calories out.”

You also have get your “macros right.”

Here’s all you have to do to lose fat and not muscle:

  1. Eat 75 to 80% of your TDEE, or 20 to 25% less energy than you burn every day. This will generally be about 10 to 12 calories per pound of body weight per day.
  2. Eat 1 to 1.2 grams of protein per pound of body weight per day.
  3. Eat 0.2 to 0.25 grams of fat per pound of body weight per day.
  4. Get the rest of your calories from carbs.

And here’s the formula if you want to gain muscle but not fat:

  • Start your lean bulk around 10% body fat if you’re a man, and around 20% body fat if you’re a woman.
  • Eat 110% of your TDEE, or about 10% more energy than you expend every day. This will generally be about 16 to 18 calories per pound of body weight per day.
  • Eat 0.8 to 1 grams of protein per pound of body weight per day.
  • Eat 0.25 to 0.3 grams of fat per pound of body weight per day.
  • Get the rest of your calories from carbs.

While I didn’t go into it in this article, it’s important to remember that diet isn’t the only factor that dictates fat loss and muscle gain.

The other major player is exercise, of course. And if you’d like a science-based, effective, and challenging workout plan to help you lose fat and build muscle, check out this article:

The Definitive Guide to Strength Training: How to Get Strong . . . Fast

You can also speed up your progress with the right supplements. If you’d like to learn which can actually boost fat loss and muscle gain, check out these two articles:

The 3 Best (and Worst) Muscle Building Supplements

The 3 Absolute Best (and Worst) Fat Loss Supplements

Well, that’s all you need to know on how many calories to eat every day.

Even if you’re still skeptical, give the advice in this article a go and within a couple of weeks, you’ll see real results in the mirror and on the scale.

If you liked this article, please share it on Facebook, Twitter, or wherever you like to hang out online! 🙂

What’s your take on how many calories you should be eating? Haben Sie noch etwas zu teilen? Lass es mich in den Kommentaren unten wissen!

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