How many calories do I need to gain 1kg of muscle?

Generally speaking, every 1kg of weight gain needs about 7000 additional calories [or 29 300 kilojoules]. So to gain 1kg in a week, you would need to eat your Daily Energy Expenditure (DEE) (calculated on the How Much Should I Be Eating Handout) plus a further 1000 calories [or 4 190 kilojoules] every day.

How much protein should I eat a day to gain 1 kg of muscle?

To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.

How much protein do I need to gain a kilo of muscle?

A common recommendation for gaining muscle is 1 gram of protein per pound (2.2 grams per kg) of body weight. Other scientists have estimated protein needs to be a minimum of 0.7 grams per pound (1.6 grams per kg) of body weight ( 13 ).

Is 2000 calories a day enough to build muscle?

So even though one pound of muscle may only contain about 700 calories, it may take 2000 or more calories to build that muscle in the first place. And therefore, even if you create a 3,500 surplus and 100\% muscle was being gained, you wouldn’t gain 5lbs of muscle. In reality, you’d gain closer to 1.75lbs.

Can I build muscle in 2 months?

In reality, building muscle doesn’t happen overnight – and it requires significant work and commitment to see results. Noticeable, substantial muscle gain is more likely to take years rather than months and the amount of muscle weight gain possible in a month is actually quite small.

How much protein does a bodybuilder need?

The study published in the Journal of the International Society of Sports Nutrition in May 2014 also recommends the following breakdown of nutrients for bodybuilders: 2.3 to 3.1 grams of protein per kilogram of lean body mass, 15 to 30 percent of calories from fat and the remainder of calories from carbohydrates.

How many calories does it take to build muscle?

Getting enough calories of the right types will fuel your body with the nutrients it needs to build and repair muscle tissue damaged during your workouts. To gain a pound of muscle each week, you need to consume 2,270 to 3,630 extra calories each week, or about 500 additional calories each day.

How to eat for maximum muscle growth?

Hardgainer Nutrition: How To Eat For Maximum Muscle Growth 1 Timing. First things first: Sit down with pad and pen, and write down a schedule for… 2 Machine’s before-bed mass meal. Like I said before, once you write your schedule down,… 3 Calories. Now that you understand the importance of timing, let’s talk about calories.

How many calories does it take to gain a pound a week?

To gain a pound of muscle each week, you need to consume 2,270 to 3,630 extra calories each week, or about 500 additional calories each day.