When eating to gain muscle, the best (and the simplest) advice I have ever received was, “Don’t eat to get fat. Don’t eat to stay lean. Eat to grow!” Many bodybuilders are confused when it comes to eating the right amount of food necessary to build quality muscle. I suggest starting with the number that you’ve calculated with the Harris-Benedict equation then make adjustments from there.
You often hear about bodybuilders who eat up to 10,000 calories a day. That’s a lot of food! At my body weight, my calories normally range from 3,000 to 4,000 calories a day.
You want to make determining the amount of calories you should eat to build muscle and maintain low body fat levels even easier? Just pick a number for your total daily calorie intake like 2,000, 2,500, or 3,000. Then, divide those calories into around 55 percent protein, 30 percent carbohydrates, and 15 percent fat. Use that as a starting point and make adjustments from there.
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