How Many Calories Should I Eat to Burn Fat or Build Muscle?

Part III: Putting It All Together

How many calories should I eat to burn fat or build muscle?

This is the third in a three part series to answer the question "How many calories should I eat?"

1. Basal Metabolic Rate

2. Total Daily Energy Expenditure (TDEE)

3. Putting It All Together

The final step in determining the answer to “How many calories should I eat each day to burn fat or build muscle?” is to add or subtract calories from your calculated total daily energy expenditure (TDEE).

This is the third and final step in answering, “How many calories should I eat?”The first step to calculate the number of calories you should eat per day to burn fat or build muscle was to calculate you basal metabolic rate (BMR).

Once we know our basal metabolic rate (BMR), the next step is to calculate you total daily energy expenditure (TDEE). This is the number of calories you would need to eat each day to maintain your current weight based on your activity levels.

The final step to answer the question "How many calories should I eat?" depends on whether you want to burn fat or build muscle.

How Many Calories Should I Eat Each Day to Burn Fat?

How many calories should I eat burn fat?

Once you know your total daily energy expenditure, you should determine how much weight you would like to lose each week.

Since there are 3,500 calories in one pound of fat, you have to burn 3,500 extra calories per week to lose one pound. Therefore, to lose 1 pound every week, you will need to create a calorie deficit (burn more calories then you eat) of 500 calories per day (500 calories x 7 days = 3,500 calories per week).

Important: You should strive to lose no more than 1 to 2 pounds per week. Consult a physician before beginning any weight loss program. Read the disclaimer.

Therefore, the formula to calculate the answer to the question “How many calories should I eat to burn fat?” is...

Daily Calories = (BMR x Activity Multiplier) – Daily Calorie Deficit

which equivalent to

Daily Calories = TDEE – Daily Calorie Deficit

because

TDEE = BMR x Activity Multiplier

To summarize, if you want to lose 1 pound for week, you should reduce your calorie intake by 500 calories from your total daily energy expenditure (TDEE). Using the same reasoning, to lose 2 pounds per week, you should reduce your daily calorie intake by 1,000 calories from your total daily energy expenditure (TDEE) result.

The key to weight loss is to lose weight primarily from fat. If you lose more than 1 or 2 pounds per week, you will start to lose muscle. As a result, not only will you lose the muscle tone from your physique, but your basal metabolic rate (BMR) will begin to slow, making it harder to continue your weight loss.

Example: How Many Calories Should I Eat Each Day to Burn Fat?

Continuing with the example we have used for steps 1 and 2, a person who wants to burn fat has calculated their total daily energy expenditure to be 2,480 calories per day.

To lose 1 pound per week, they should eat:

Daily Calories = TDEE – Daily Calorie Deficit

Daily Calories = 2,480 – 500

Daily Calories = 1,980 calories per day

To lose 2 pounds per week, they should eat:

Daily Calories = 2,480 – 1,000

Daily Calories = 1,480 calories per day

This calorie calculation is more exact than this method to calculate how many calories you need per day to burn fat. However, it is still an estimate. If you find you are losing less than the desired amount of weight, you should adjust your calories accordingly.

 

How Many Calories Should I Eat Each Day to Build Muscle?

How many calories should I eat build muscle?

“Eat big to be big.”

This a universal truth. However, there is fine line between eating big, and eating too big. That is, when you are attempting to build muscle, the key is to maximize muscle gains while not putting on too much fat. After all, what good is putting on a pound of lean muscle if it is under 2 pounds of fat?

The process for answering the question “How many calories should i eat each day to build muscle?” is similar to the calculation for burning fat. The primary difference is that you will not want to be in a calorie deficit, but rather a calorie surplus. This simply means that you should be eating more calories than you burn each day to put on weight.

Therefore, the formula to calculate the answer to the question “How many calories should I eat to build muscle?” is

Daily Calories = (BMR x Activity Multiplier) + Daily Calorie Surplus

which equivalent to

Daily Calories = TDEE + Daily Calorie Surplus

because

TDEE = BMR x Activity Multiplier

If you want to gain 1 pound per week, you should increase your calorie intake by 500 calories from your total daily energy expenditure (TDEE). Using the same reasoning, to gain 2 pounds per week, you should increase your daily calorie intake by 1,000 calories from your total daily energy expenditure (TDEE) result.

Assuming that you are undertaking a proper mass building workout plan, the majority of your weight gain should come from added muscle mass, especially if you are following a solid nutrition plan.

Example: How Many Calories Should I Eat Each Day to Burn Fat?

Continuing with the example we have used for steps 1 and 2, a person who wants to build muscle has calculated their total daily energy expenditure to be 2,480 calories per day.

To gain 1 pound per week, they should eat:

Daily Calories = TDEE + Daily Calorie Surplus

Daily Calories = 2,480 + 500

Daily Calories = 2,980 calories per day

To gain 2 pounds per week, they should eat:

Daily Calories = 2,480 + 1,000

Daily Calories = 3,480 calories per day

This calorie calculation is more exact than this method to calculate how many calories you need per day to build muscle. However, it is still an estimate. If you find you are not gaining the desired amount of weight, you should adjust your calories accordingly.

Summary: How Many Calories Should I Eat Each Day to Burn Fat and Build Muscle?

The three step method outlined in these articles

1. Basal Metabolic Rate

2. Total Daily Energy Expenditure (TDEE)

3. How Many Calories Should I Eat?

is an easy and relatively accurate way to calculate the number of calories you should eat per day to build muscle or burn fat.

While this guide will get you started, it is equally important to make sure you follow a solid nutrition plan to maximize your fat loss and maximize your muscle gains.




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