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calorie intake for muscle retention

Thatliftingdude
Thatliftingdude Posts: 37
edited November 2024 in Food and Nutrition
As a heavy lifter...I use the term loosely...I worry about my calorie intake. I need enough to build muscle, yet I want to get cut...

Replies

  • Wubbie05
    Wubbie05 Posts: 16 Member
    I am curious about this too, I am trying to build more muscle, and I've been told to eat 500 additional calories to build muscle. But, I am really not sure.
  • ana3067
    ana3067 Posts: 5,623 Member
    So you want to build muscle (calorie surplus) and cut body fat (calorie deficit).

    Pick your goal. Surplus = 5-10% (or around 200 calories) above maintenance. Deficit = 10-20% (250-500 calories) below maintenance.
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