How many calories should I eat to gain muscle or to lose fat?
With our Calorie Calculator you can calculate your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE). The BMR will tell you the amount of calories your body needs to perform daily functions and maintain your current weight. The TDEE puts together the BMR and the calories you burn when you are active (work, sports, etc.). To measure your body fat, we recommend using a caliper.
For Building Muscle Mass you need a Caloric Surplus - you should consume more calories than your body needs. To minimize fat gains while bulking you should consume about 300 – 500 calories more a day than your body needs (TDEE) and gain about 0.5kg (about 1 pound) of body weight per week.
To lose fat you must cut your daily calorie intake so that the total is less than the daily calories you burn. Cut back about 300 – 500 calories a day of your TDEE. You should lose about 0.5kg (about 1 pound) of body weight per week to maintain the maximum of your muscle mass.
BMR for men (calories per day):
66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
BMW for women (calories per day):
655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Source: Harris-Benedict formula