Daily Calories for a 6ft woman who lifts

NatashaB8

Hi all!

I started lifting a month ago and I am really enjoying it. I can already feel myself getting stronger and have dropped half a stone (whether that is because of lifting or something else, who knows). To be honest, I am not bothered about my weight since I know I will put on muscle eventually, I am more happy with the fact my jeans are baggy again!

I am 6ft and 168lbs. MFP has me on 1700 calories a day. I lift 3 times a week, full body. However I am planning on increasing this to 4 times a week and adding a spin class or two into the mix.

My question is - Is this enough calories to help me build muscle? I would hate to realise the half stone I lost was muscle mass! I am thinking of upping it to 2000 calories a day. I have a desk job but it is only part time, and I am relatively active with walking.

I was also wondering what foods were best to eat? I really am enjoying my workout and cannot wait to start seeing the result. I just haven't got my head around it all yet I think! This time last year I was a mega couch potato so I am still learning haha.

NatashaB8

bump

deksgrl

Here is all the info you need:
http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

And there is a group dedicated to this with people who eat more and lift (or not).

sam308lbs

first of all you are awesome! and yea try this for figuring out how much you should be eating

http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

And this for other general information about weight training

http://www.myfitnesspal.com/topics/show/686963-large-collection-of-info-for-beginners

NatashaB8

Thanks very much!

KarenJanine

You need to be in a calorie surplus to build muscle.

1700 and even 2000 are still likely to leave you at a deficit at your height.


Use this calculator to work out how much you need to eat in order to build muscle. http://scoobysworkshop.com/calorie-calculator/

It will also tell you your TDEE. Make sure you eat above your TDEE and you can build muscle.

I'm an active 5'8'' woman and my TDEE is around 2800 cals per day so to gain muscle I'd need to eat around 3000!