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## How to Determine Daily Calorie Intake For Maximizing Muscle Gain

Nutrition is the most important factor in any bodybuilding program. Without enough calories it is impossible to gain any muscle mass. Find out how many calories you need per day to gain lean muscle mass with the formula below.

Optimizing your daily calorie intake for muscle building programs is important. An overshoot can cause you to gain fat instead of muscle. While not eating enough calories will cause you to not gain enough muscle mass. The formula has 4 parts:

1) Calculating lean muscle mass: For this measurement you need a skin caliper that will give you your body fat percentage. Assume your body fat percentage reaches 10% and you weigh 140 lb. That means your fat mass is 14 lb. In this case it comes to 140-14 = 126lb.

2) Finding your resting metabolic rate: This is the number of calories you need to keep you active. The formula for calculating resting metabolic rate is: RMR = Lean muscle mass x 10 + 500. In our example RMR comes to 126×10 + 500 = 1760 calories

3) Calculating calorie intake to maintain current weight: To find out how many calories you need per day to maintain your current weight, multiply your RMR by the Activity Index. If you lead a sedentary lifestyle, your activity index is 1.2. If you live an average life, your work index is 1.4. And if you live an active life, your work index is 1.6.

To continue with our example, imagine that you live an average life. Therefore to maintain your current weight you will need 1760×1.4=2464 calories.

4) Optimizing extra calorie intake: Add 500 calories to your calculations so far and this should be your ideal calorie intake to gain muscle without fat. If you feel you are gaining fat and not muscle, decrease by 250 and if you are not gaining muscle at all add 250 more.

Test your nutrition plan for two weeks before deciding whether to add or subtract calories. Train hard and get enough rest to put yourself firmly on the road to muscularity.

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