Calculation of BJU for men for weight gain

Before switching to nutrition to increase muscle mass, it is worth losing weight for those who initially have a large amount of excess fat. And only after that think over the diet and calculate the calories for weight gain. A well-designed diet will help build muscle.

Calculating calories for weight gain

In order to ensure muscle growth, it is important not only to choose the right training, but also to supply the body with energy in sufficient quantities. If you use up all the energy during a workout, no supplements will help replenish it. How many calories does the body need to gain mass? There are two ways to calculate your daily calorie needs:

• multiplying the weight by 33 is a rough calculation;
• a more accurate Harris-Benedict formula.

The Harris-Benedict formula helps to make an accurate calculation, except in cases where a person is too fat, or has very little fat. However, this equation ignores the percentage of muscle mass, which is its only, albeit serious, drawback. We calculate the calorie content using this method.

Step 1.

We determine the basic level of metabolism by the formula:
BOOM \u003d 66 + (13.7 * body weight) + (5 * your height) - (6.8 * age, full years)
When calculating, we take weight in kilograms, height - in centimeters.

Step 2

To determine the daily calorie requirement, we multiply the resulting BOOM value by the activity coefficient, based on lifestyle:

• sedentary lifestyle - 1.2;
• light activity in the form of light exercise or sports 1-3 times a week - 1.375;
• moderate activity, which involves playing sports 3-5 times a week - 1.55;
• high activity with heavy exercise or sports 6-7 days a week - 1,725;
• ultra-high activity, involving physical labor, sports, serious exercises every day - 1.9.

If you want to gain weight, then the calculation of nutrition for mass gain should include the consumption of calories more than you burn.

Calculation of BJU for weight gain

Protein is the main building block for muscle growth. The daily norm of protein for weight gain for men should be at the level of 1.5 - 2.5 g per 1 kg of weight. It is better to start with a small amount, carefully observing muscle growth, if the result is insufficient, the amount of protein in the diet can be increased. Choose lean animal and plant sources of protein by eating them individually and combining them together. It can be chicken breast, fish, beef, egg whites, cottage cheese up to 9% fat, beans, chickpeas, lentils. When calculating proteins for a man, in order to gain weight, you can use protein shakes that give the maximum effect.
How many carbohydrates to gain mass should be consumed per day? For 1 kg of weight, a dose of 4-6 g of carbohydrates is considered normal. Calories remaining minus proteins and carbohydrates fall on the share of fats - this is approximately 1-2 g per 1 kg of weight. But you need to consume only healthy omega-6 and omega-3 fats. To keep the fat level within normal limits, it is important to stew and boil dishes, and not fry. In no case should you limit yourself to drinking: its amount should be sufficient. However, it is not recommended to include sugary drinks in the diet.

How much to eat for weight gain: why sometimes the weight does not grow

Sometimes, despite the right nutrition, weight gain does not occur. It's possible:

1. With improper training, when there is no correspondence of physical activity to the tasks.
2. In the absence of a sufficient recovery period between workouts, necessary for proper sleep and rest.
3. If you have to worry too much. Excessive emotions cause an increased production of cortisol and adrenaline, which prevent mass gain and destroy muscles.

How quickly did you manage to gain muscle mass?

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