Gain Muscle Mass

AnkitKumarMishra

Hi, I recently came across my fitness pal, which has been immensely helpful in tracking calories. I have been working out for the last 1.5 years.

I have been in a strict 2000-calorie diet for the last 6 weeks and have shed 3kg weight. I weigh 74.5 kg with 13% body fat and 37.5 kg of muscle mass.


Now I want to gain muscle mass, so I am considering eating 200 calories more than my maintenance.

This is where I need help, a lot of online calculators give a varied value for maintenance calories so I am not able to get to an exact value.


Some help regarding this would be appreciated.

Thanks

Leo_King84

10% of your maintenance weight is recommended for bulking, yes.

If you've been in a strict 2000 calorie diet and losing weight then adding 200 may not be enough.

1kg of fat is 7,700 calories, you've lost 3 in 6 weeks. That works out a deficit of 550 a day. I'd start at 2500 for a few weeks and see how your weight goes. If you're still losing or maintaining weight then add more.

ninerbuff

AnkitKumarMishra wrote: »

Hi, I recently came across my fitness pal, which has been immensely helpful in tracking calories. I have been working out for the last 1.5 years.

I have been in a strict 2000-calorie diet for the last 6 weeks and have shed 3kg weight. I weigh 74.5 kg with 13% body fat and 37.5 kg of muscle mass.


Now I want to gain muscle mass, so I am considering eating 200 calories more than my maintenance.

This is where I need help, a lot of online calculators give a varied value for maintenance calories so I am not able to get to an exact value.


Some help regarding this would be appreciated.

Thanks

A 500 calorie surplus along with a PROGRESSIVE OVERLOAD and high volume program will lead to muscle gain.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition

lynn_glenmont

Based on the numbers you've given us (a half kilo loss per week and your strict adherence to 2000 cal per day), your maintenance calorie intake is approximately 2550 per day.

Of course, that doesn't account for water weight loss.

If your loss was significantly more at the beginning of the six week period, your maintenance level is likely lower than 2550, but you could always start with thar (plus whatever surplus you want to add to fuel your muscle building).

Personally, I think 200 to 300 calories surplus is good if you want to minimize the amount of fat you add with the muscle, especially if you're not a young man.

Best of luck.

AnkitKumarMishra

thanks for the suggestions, I have started having 2500 calories, will see how it goes.