It’s the energy required by the body to carry out its most basic (basal) functions. In fact, you created the perfect conditions for losing weight – by creating a calorie deficit, the exact opposite of what you’re trying to achieve.Įveryone has something called a Basal Metabolic Rate (BMR) which is the amount of energy (calories) burned while resting. Your awesome workout and your commitment to eating 4 good meals got you nowhere. You burned off more calories than you consumed, and guess what? – You didn’t build any muscle. In total, you consumed 2,700 calories for the day.īut here’s the thing, you burned 3,100 calories, creating a 400 calorie deficit. You downed a couple of whey protein shakes, too. Your meals consisted of quality proteins, carbs and vegetables. You then went on to consume 4 healthy meals over the course of the day. Let’s say you hit the gym hard, and you nailed a tough work-out… awesome! In other words, you need to consume more calories than you burn. The only way to build substantial muscle is with a calorie surplus. The purpose of this article is to help you find the optimum calorie intake to maximize muscle gains, while minimize fat gains. There’s really no point in even lifting a weight until you have your numbers sorted, and a solid diet plan in place. It’s crazy, the number of guys I see working really hard in the gym every week – but fail to make any significant gains because they’re not eating the right number of calories and macronutrients to recover and grow more muscle tissue. This is not a guessing game – don’t just stuff your face and hope for the best. Then you MUST get your numbers sorted or you will forever struggle to gain muscle. You really want to build muscle and turn heads in the gym?

Nothing is more important than ensuring that they’re hitting the daily calorie surplus essential to build muscle mass. Most people are lazy and won’t take the short time to work this stuff out. Without a daily surplus of calories, your muscle building efforts in the gym will get you nowhere. First, congratulations on taking the crucial step in finding your optimal daily calorie intake requirements to build muscle – you’re one step ahead of the majority of gym rats out there.

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