im sure this gets talked about a lot so im sure you guys know the BBM answer to this so I thought I would ask:
For hypertrophy how many calories should I calculate per bodyweight? I weight 70kg and i found a calorie calculator that said I can eat between 2800 kcal-3300kcal per day. Id like to stay a little on lower end and would appreciate any input from you guys. Thanks
Jordan wrote an article that gets referred to often on this forum - To Be a Beast: To Be A Beast - Barbell Medicine
Additionally there have been a few threads and discussions on this point within the unmoderated Nutrition Forum. Examples from the the first page of the Nutrition forum (there are more deeper in):
https://forum.barbellmedicine.com/fo…-body-fat-help
https://forum.barbellmedicine.com/fo…s-as-i-turn-40
There are quite a number of threads on this topic.
Short answer is, use some (any) calculator to find a calorie per day number to start at. The number will be wrong but it is a starting point. Stick to that caloric number for a few weeks (say 2 to 4 weeks). Dependent on your goals (muscle gain or fat loss) your progress will be seen in weight gain/loss with waist measurement gain/loss. Once progress halts (no weight or waist change) then adjust calories gradually up (for muscle gain) or down (for fat loss) in increments of 100 to 250 calories. Stick to the new caloric number for a few weeks (again 2 to 4 weeks, maybe longer until progress stops). Assess, readjust, hold for a few weeks until progress stops. Assess, readjust, hold for a few weeks until progress stops. Rinse and repeat ad nauseum. If goals change to fat loss from muscle gain, it is exactly the same process, just reducing calories by 100-250 rather than adding. Simple really. Just hard to do and stick to.
yes I was thinking the same thanks! I’ll adjust on the fly
Yep, you’re just throwing a dart at a board. One calculator is as good as the next for that purpose. In a couple weeks you will know where that dart lands and then you can adjust accordingly.
Hey dude,
I found a calculator that can calculate your calories.
Here is link: https://starbuckscaloriecalculator.com/