People will often consume everything that they can in order to gain more muscle….

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People will often consume everything that they can in order to gain more muscle. The scale can and will change, but this does not mean that more weight means more muscle. It is like building a house.

If there are 5 contractors that can each build one wall a week at most, then providing more materials will not increase their work capacity. Therefore, consuming a gross excess of calories will not greatly increase your muscle gaining ability, only your total weight gain.

Your goal to put on more muscle is to optimize your muscle gain and minimize your fat gain. Thus, you only want to increase calories enough to build lean muscle tissue. Your Total Daily Energy Expenditure, or TDEE, is how many calories you burn each day, including calories burned from physical activity. As a rule of thumb, you should aim to increase your calories above your Total Daily Energy Expenditure by no more than 10% above maintenance calories. 

Use the below equation to determine your goal caloric intake.

STEP 1: Use the below equation to determine your BMR (Basal Metabolic Rate)

CHOICE 1: MIFFLIN ST JEOR

MEN: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5

WOMEN: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161

STEP 2: Use the below equation to find your current TDEE

BMR X 1.6= 5-6 Times Per Week
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