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A Guide to Calculate Calories and Maintain Calorie Surplus for Gaining Muscle

Diet and training play an essential role when you want to gain muscle. You may already know that resistance and weight training are the best forms of exercise if you’re going to reduce fat. In addition to regular workouts, your diet should contain the required macronutrients to get the best results.

In this case, you need to consume more calories than the number of calories you burn in a day. It is called being in a calorie surplus. These calories should come from a clean and balanced diet. Keeping track of calories and the source of those consumed calories is the key.

Look at some of the practices that you can follow to gain muscle.

Steps You Can Follow to Gain Muscle

Know Your Body

The first and foremost step is to know the type of your body. There are three variants of body type: ectomorph, mesomorph, and endomorph. Your diet and exercise regime depend on the type of body you have and your transformation goal.

For example, an ectomorph body type person will have to be in a calorie surplus to gain muscle, while with an endomorph body type, you can create a calorie deficit to lose fat and gain muscle.

Calculate the Calories You Consume and Burn

To create a surplus of calories, you just have to do simple math, i.e., calories consumed should be more than those burned. Several apps are available that can be used to calculate calorie intake. These apps calculate calories based on the food you consumed, which you will have to record after each meal. You can type in the name of the dish or choose from the given list.

After that, you can use any calculator available online to figure out how many calories you burned in a day by listing the activities or exercises you performed on that day. This is the best way to record and keep track of your fitness journey.

Weight Training and Cardio

It is a well-known fact that weight training is the best form of exercise for muscle gain. You can allot one day of the week for each body part like Monday for chest, Tuesday for back, etc. This way, you can ensure that every muscle group is trained.

As you are creating a calorie surplus, it is possible that you may gain a little bit of fat along with muscle. Including cardio in your workouts will ensure that you burn off that extra fat and build lean muscle mass. Also, cardio workouts are beneficial for your cardiovascular health and blood pressure. You can also keep proper track of your fitness regime with the help of the best health app like which keeps an individual motivated and healthy.

Include Protein in Your Meals

During weight training, you cause small wear and tears to your muscles when you are at rest. This way, you burn energy while working out and at rest too. Protein consumed through food breaks down into amino acids, which are building blocks of muscle. So, you must eat protein-rich food with each meal.

For non-vegetarians, protein-rich foods are endless, like chicken, eggs, fish, pork, etc. Vegetarians can have lentils, paneer, soya, sprouts, beans.

Clean Carbs and Clean Fats

While protein builds muscle, carbohydrates and fats act as fuel for your body. Avoiding these is neither always beneficial nor practically possible.

Instead, you can start consuming clean carbs (like vegetables, fruits, rice) and good fats (like nuts, olive oil). It means to say ‘no’ to junk food and start eating simple homemade food. It will give you energy for your daily routine and workouts.

Supplements Provide Additional Support

It is a common myth that supplements mean steroids. Dietary Supplements are manufactured products so that a person can consume a specific nutrient in the required amount.

For instance, a vegetarian is unable to get the required amount of protein from its food because of limited options. Consuming a plant-based protein powder can help him reach his fitness goal a bit faster.

So, supplements are not necessary but can give you an additional push in your fitness journey. Similarly, you can add creatine as a daily supplement to improve muscle strength.

To Sum Up

Each body is different, and that is why copying any other person’s lifestyle may not give you the desired results. Start educating yourself not only about your body but also about the path you need to follow. Then experiment with which combination works best on your body.

Patience is the key here. Give your body time to adapt and show results. It may take some time, but it will all be worth it as you will get to know so much about your own body in the process.

Mehedi Hasan

Mehedi Hasan is an enthusiastic health blogger and the founder member of WOMS. He likes to share his thoughts to make people inspired about their fitness. He is an experienced writer and author on highly authoritative health blogs.

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