If you want to know how many calories you have to eat to gain muscle without getting fat, then you want to listen to this episode.

There’s no way around it.

If you want to gain muscle efficiently, you’re going to need to eat more calories than you burn each day.

While eating slightly more calories than you burn every day is conducive to muscle growth, eating a lot more isn’t more so.

That is, you’ll gain just as much muscle eating ~110% of your total daily energy expenditure as you would eating 120 or 130%.

The only thing that will change, really, is how much fat you’ll gain.

In this episode, we’re going to cover how to know how many calories you need to eat to gain weight, without just getting fat.

I also created a simple and accurate calorie (and macronutrient) calculator to make these calculations easier:

→  https://legionathletics.com/how-many-calories-should-i-eat/

Let’s get to it.

References

http://www.ncbi.nlm.nih.gov/pubmed/17229738

http://www.ncbi.nlm.nih.gov/pubmed/20096034

http://www.ncbi.nlm.nih.gov/pubmed/20368473

http://www.ncbi.nlm.nih.gov/pubmed/16497175

http://www.nature.com/nature/journal/v437/n7058/abs/nature04140.html

http://www.ncbi.nlm.nih.gov/pubmed/18227495

http://www.ncbi.nlm.nih.gov/pubmed/21678033

https://www.ncbi.nlm.nih.gov/pubmed/23209188

https://www.ncbi.nlm.nih.gov/pubmed/15714213

https://www.ncbi.nlm.nih.gov/pubmed/21660838

http://www.ncbi.nlm.nih.gov/pubmed/15879168

http://www.ncbi.nlm.nih.gov/pubmed/20091182

http://www.asep.org/asep/asep/JEPonlineDec2009Lamont.doc

http://www.ncbi.nlm.nih.gov/pubmed/20489032

https://www.ncbi.nlm.nih.gov/pubmed/21660838

Oh and if you like this episode want to be be notified when new episodes go live, then head on over to iTunes, Stitcher, YouTubeSoundcloud, or Google Play and subscribe.

Lastly, if you want to support the show, please drop a quick review of it over on iTunes. It really helps!

What did you think of this episode? Have anything else to share? Let me know in the comments below!

Readers' Ratings

No Ratings

Your Rating?