How Many Calories Should You Eat to Lose Weight and Gain Muscle?

You may wonder how many calories you need to eat to lose weight and gain muscle. Sometimes, following a popular diet plan may lead you to eat more than necessary, which could result in unwanted weight gain and lack of muscle development. Thankfully, there is an easy answer to this question: find the calories needed to maintain your weight, and then add an extra 400-500 calories per day to achieve muscle gain. To make matters simpler, we will walk you through the calculation so that you can easily determine the proper calorie intake for your needs.

How Many Calories Should You Eat to Lose Weight?

In order to lose weight, you must first figure out how many calories you need to maintain your current weight. To do this, simply take your weight (in pounds) x 2 and subtract it from the recommended daily calorie intake, which is 2,000 calories for most people. For example, if you’re currently 125 pounds, you’ll need to eat 2,250 calories per day to maintain that weight. To figure out how many calories you need to eat to lose weight, you must first subtract your current weight from the recommended number and then divide the difference by two.

How Many Calories Should You Eat to Gain Muscle?

Once you know how many calories you need to maintain your weight, you can begin to think about how many calories you need to gain muscle. To do this, you must simply take your current weight (in pounds) x 1.6 and multiply it by two. For example, if you’re currently 125 pounds, you’ll need to eat about 400 calories more per day to gain muscle. Again, to determine how many calories you need to gain muscle, you must first multiply your current weight by 1.6 and then divide the product by two.

The Final Step

To recap, to lose weight you need to subtract your current weight from the recommended daily calorie intake and then divide the difference by two. To gain muscle, you must first multiply your current weight by 1.6 and then divide the product by two. To maintain your weight, you need to eat 2,000 calories per day, and to lose weight again, you must eat 400 calories less per day than your maintenance levels. For example, if you are currently 125 pounds and need to lose 10 pounds, you will need to cut back on your daily calories by 500 calories or less in order to make this happen. When you reach this point, you should have no trouble losing weight or maintaining your current weight while also gaining muscle mass.

At this point, you may be wondering how much weight will I have to lose to become muscular. To figure this out, simply take your weight (in pounds) x 1.2 and multiply this value by two. For example, if you’re currently 125 pounds and want to become muscular, you will need to reduce your weight by 62.5 pounds or more in order to achieve that goal. As you can see, the more you weigh, the more you will need to lose for there to be any muscularity at all. For men, you should know that if you want to become muscular, you will need to reduce your weight by at least 10 pounds. This is a large amount, so be sure you’re prepared to make this lifestyle change!

Thanks for reading! We hope this article has helped you in your quest to know how many calories you should eat to lose weight and gain muscle. If you have any other questions, feel free to reach out to us via our contact page! Happy exercising.