Bodybuilder’s Daily Calorie Intake

High-Calorie ChocolateCaloric value is what all kinds of food have in common. Over the past years this was the hottest topic among dieticians. High-calorie and low-calorie diets were alternatively in favor. The same is true about proteins, carbohydrates and fats. Experts often change their views and we have to put up with it.

Below we are offering you a formula to calculate your individual daily calorie intake. It’s been proven to be effective on practice. Using this formula, you “customize” your diet and get the nutrition you need. Unlike other current calculators, this formula is very simple yet effective.

If you want to gain muscle mass without accumulating fat deposits or even to get rid of excessive weight, you have to multiply your weight in kg by 29, 31, or 33 depending on your metabolic rate. 29 – for low rate, 31 – for medium and 33 for higher rates. Professional athletes have to multiply by 36, 38 and 40 respectively. If you aim at losing weight, multiply by 22, 24 and 26 depending on your metabolic rate. Example 1. Male athlete, 90 kg, low metabolic rate. Goal – to gain muscle mass and reduce fat deposits. 90 times 29 equals about 2 600 calories per day. Example 2. Female athlete, 47 kg, high metabolic rate. Goal – to gain muscle mass without accumulation fat deposits. 47 times 33 equals about 1500 calories per day.

Now that we’ve calculated daily calorie intake, we have to know how many proteins, carbohydrates and fats we need daily. Roughly saying, 30-35% of calories should be provided by proteins, 50-60% – by carbohydrates and 10-15 – by fats. Each gram of proteins or a gram of carbohydrates gets you about 4 calories, a gram of fats provides 9 calories. You should have 5-6 meals per day. It’s crucial to get something high in calories right after workout.

And don’t forget about vitamins and minerals. Buy one of those multivitamin complexes and follow instructions on the label. This diet plan perfectly fits healthy lifestyle.

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Posted by GenXXL Staff on Dec 16th, 2008 and filed under Diet & Nutrition. You can follow any responses to this entry through the RSS 2.0. You can leave a response by filling following comment form or trackback to this entry from your site

8 Responses for “Bodybuilder’s Daily Calorie Intake”

  1. Protein in Bodybuilder’s Diet | Diet & Nutrition says:
    December 22, 2008 at 4:16 am

    [...] in mind that the energy from proteins should make 30-40% of daily calorie intake. In the example above, male athlete weighing 90 kg who takes in 2 600 calories daily should have [...]

    Reply
  2. Caviar-Stuffed Eggs Recipe | Erotic Cuisine | Geniuscook - Healthy Nutrition, Tasty Food, Simple Recipes says:
    January 27, 2009 at 10:34 am

    [...] This tasty and nutritious appetizer is very quick to make. Here, we offer you a recipe of eggs stuffed with tuna and red caviar. The caviar is not only a delicious food but also a healthy one due to its high content of easily digestible nutrients. It contains vitamins C, A, D, amino acids and fully digestible proteins. Besides, caviar is a strong aphrodisiac. You will appreciate the harmony of health and rich taste in this dish. It is especially good for those who are building up muscle mass. [...]

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  3. rahul says:
    February 23, 2009 at 6:46 pm

    I m 24yrs male with 90kgs weight and 6 feet tall.how to loose weight?

    Reply
  4. GenXXL.com says:
    February 24, 2009 at 1:00 am

    Hi, Rahul! The most important thing in weight loss is to burn more energy than you consume. You may eat as much sugar as you want, but make sure you will exercise and burn all the energy you got from this food. You can read in this article what rational nutrition means: http://mayobrain.com/genxxl.com/diet-nutrition/rational-nutrition/ – it will be helpful. In general: eat healthy and be active regularly.

    Reply
  5. Atwell says:
    October 26, 2009 at 12:16 pm

    cool pics

    Reply
  6. anthony b. washington says:
    October 28, 2009 at 11:36 am

    Hot seeing blog, also in browser IE 8 showed up your homepage ok. That is not a ordinary condition, strong work!

    Reply
  7. daily calorie diet « Uncategorized « Health And Health says:
    April 11, 2010 at 2:59 pm

    [...] 11.Bodybuilder’s Daily Calorie Intake | Diet & Nutrition Below we are offering you a formula to calculate your individual daily calorie intake. It’s been proven to be effective on practice. Using this formula, you “customize” your diet and get the nutrition you need. http://mayobrain.com/genxxl.com/diet-nutrition/bodybuilder-daily-calorie-intake/ [...]

    Reply
  8. BodyMuscul says:
    June 26, 2010 at 11:10 pm

    You have an interesting point of view !!! :)

    Reply

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