If you are a hardgainer/ectomorph like me, figuring out the daily caloric intake for men is probably the most crucial step towards building muscle. You see, no matter how great you eat or how many hours you spend lifting in the gym, without the proper amount of nutrients your body will not create muscle, period. I guarantee that with following the proper hardgainer workout along with the right amount of healthy calories per day, you will pack on muscle faster than you ever thought possible.
Why Are Calories Important When Building Muscle?
The nutrients we take in are the building blocks for our muscles. Lifting heavy weights at the gym is not what builds the muscle, lifting is simply what you do in order to break it down and prepare it for everything that happens out of the gym to make sure they grow larger and stronger. Without the right amount of carbs, natural fats, proteins, and amino acids, your body will not have enough “tools” to rebuild the muscle tissue and fibers. Not only can not knowing the daily caloric intake for men slow down your progress, but it can completely sabotage any muscle you currently have and work counterproductively. When we lift weights and break down the muscle fibers, our body uses our stored and usable energy. Once you have exhausted both, your body will naturally sacrifice your muscle in order to create more energy. The longer you go without the proper nutrients, the more muscle will be sacrificed.
Daily Caloric Intake for Men (Hardgainers)
Before you can calculate your daily caloric intake, we must figure out your physical activity level. If you are someone who sits at a desk all day, you will be considered “stationary”. Someone who plays sports a few times a week may be considered “average” and those who work construction 5 days a week and maybe participate in sports a couple of days will be considered “very active”.
Stationary – Your Body Weight (x) 18-20
Average – Your Body Weight (x) 20-22
Very Active – Your Body Weight (x) 22-24
These formulas are based on the activity level mentioned above and also include 3-4 days per week of heavy lifting in the gym. Remember, this formula is a daily caloric intake for men who naturally have a fast metabolism and find it hard to put on any weight/muscle.
Once you have calculated your daily caloric intake, you will break those calories down into specific types of calories. This will help you make sure you are consuming enough carbs , proteins, and natural fats. Without the proper amount of each nutrient, it’s possible that you put on pounds of fat rather than muscle.
Carbs – 45 Percent of your daily caloric intake
Protein – 40 Percent of your daily caloric intake
Fats – 15 Percent of your daily caloric intake
Example: 140 lbs x 20 = 2800 Calories per day (for men)
2800 x .45 = 1260 Calories from Carbohydrates
2800 x .4 = 1120 Calories from Protein
2800 x .15 = 420 Calories from Fats
This many calories may be easy to reach if you are consuming whites, fast foods, and snacks. However, the goal is to obtain these nutrients from healthy complex carbohydrates, high quality proteins, and natural fats in order to avoid putting on fat and to make sure you are packing on some serious muscle mass. Check out this guide to gain weight fast for more detailed information on the types of foods you should consume. Follow this formula for the proper “daily caloric intake for men” with the right workout routine and notice incredible gains at an alarming rate.