Calorie & Protein Requirements?
Good evening doctor. Now I’m doing muscle building activities at the gym. Incidentally, on the internet I found a formula for calculating calorie requirements u0026amp; protein as follows: nCalories – u0026gt; BB × 33 = daily calories (kh) n – u0026gt; kh + 300 = surplus calories nProtein = 2g × BW (in a day) nIs it okay to do so? thanks. Good night.
Hello good afternoon Achmad Faisal.
For muscle building or weight gain, surplus calories has a very important role. Surplus calories are additional calories that are more than the amount required by the body. For this reason, before calculating how many surplus calories are needed, it is necessary to first know how many total daily calories needed by the body. Generally, the average adult male needs 2,000 to 3,000 kilo calories per day, but this will vary from person to person, depending on height, body weight, and activities carried out daily (including light activity / moderate / heavy). In more detail, the formula for calculating the calorie requirements needed by an adult male is:
Basal Metabolic Rate (BMR) * = 66 + (13.7 x BB) + (15 x TB) - (6.8x U)
Calorie requirements = BMR + activity-based calorie requirements **
* BMR is the number of calories that will be released by the body if a person does not do any activity
** calorie needs based on activity, namely:
light activity -> 20% of moderate activity BMR -> 30% of heavy activity BMR -> 40% of very strenuous activity BMR -> 50% of BMR
If a person consumes excessive calories, the excess calories will be stored in the body as fat, not muscle. Therefore overly large surplus calorie calculations should be avoided. Conversely, if too few surplus calories are consumed, there will be no muscle building or muscle mass building will last very long. The average surplus calories for men is about 250 calories per day. Thus, if it is related to the question that you wrote that surplus calories is +300 from daily calories, it is feared that there will be excessive surplus calories and will instead form body fat, not muscle mass.
We suggest that you consult a sports doctor or a nutritionist for a more definite calculation of calorie needs. The doctor will link your calorie needs with your age, weight, height, your daily activities and your health condition.
Here's an article that you can read to add information: Keys to Athletic Body
Hopefully it can be understood.
Greetings, dr. Denisa