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How Many Calories Per Day?

By Lee Hayward


Lee Hayward

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The number of calories that you eat each day will depend on what your primary goal is (i.e. to gain muscle or losing bodyfat).



The Three Body Types

There are three distinct categories of the human body: the endomorph, characterized by a preponderance of bodyfat; the mesomorph, marked by a well-developed musculature; and the ectomorph, distinguished by a lack of either much fat or muscle tissue.

The three body types are described below.





Ectomorph Mesomorph Endomorph
  • Thin, little bodyfat or muscle mass

  • Has Trouble Gaining Weight

  • Muscle growth takes longer
  • Muscular Body

  • Gains Or Loses Weight Easily

  • Grows Muscle Quickly
  • Soft Body

  • Round Shaped

  • Trouble Losing Weight

  • Generally Gains Muscle Easily


Obviously, most people do not fit exactly in one category or another. We tend to have a combination of the 3 body types.

For example, some people are thin and very lean (ectomorph). But others may be what I call "skinny fat". They are thin, but still lack muscle definition and they have a high percentage of bodyfat. Some people are overweight with high levels of bodyfat and muscle mass (endomorphs), but there are also people who are overweight with high levels of bodyfat, but they do not have much muscle mass.

If your primary goal is to gain additional muscle mass then you will follow the "Bulk Up" eating plan.

If your primary goal is to lose excess bodyfat then you will follow the "Lean Gain/Fat Loss" eating plan.



Bulk Up Eating Plan

This eating plan is designed for those who have a low bodyfat percentage and are looking to build more muscle mass.



Protein:

Since your goal is to get bigger and build maximum muscle mass, you need to eat more protein. Extra protein will supply your body with the raw materials that it needs to add muscle tissue. Every gram of protein contains 4 calories.

You should eat 1.2 grams of protein per pound of bodyweight each day.



Carbohydrates:

Eating extra carbs is vital in preventing protein from being wasted as an energy source. Using carbs for fuel will allow protein to do its main job, which is to repair and build muscle tissue. Every gram of carbohydrate contains 4 calories.

You should eat 4 grams of carbohydrates per pound of bodyweight each day.



Fats:

Fat lubricates your joints, helps produce anabolic hormones, facilitates protein synthesis, and is used for energy. No diet is complete or healthy without proper fat intake. Every gram of fat contains 9 calories.

You should eat 0.5 grams of fat per pound of bodyweight each day.



Bulk Up Example:

Here is the daily Protein, Carbohydrate, and Fat intake for a 150 pound person.
Protein: 180 grams = 720 calories
Carbs: 600 grams = 2400 calories
Fat: 75 grams = 675 calories

Total Caloric Intake = 3795 calories



While following the "Bulk Up" eating plan you should eat 5-6 meals per day. Try to space your meals 3 hours apart.

Remember these are just guidelines, everyone is different. After you follow these eating suggestions for a few weeks you may need to adjust your calories up or down in accordance to your body's metabolism.



Lean Gain/Fat Loss Eating Plan

This eating plan is designed for those who have excess bodyfat and are looking to lose fat while adding lean muscle.



Protein:

Adequate protein intake will keep your metabolism high, prevent muscle loss, and help your add lean muscle while you lose bodyfat. Every gram of protein contains 4 calories.

You should eat 1 gram of protein per pound of bodyweight each day.



Carbohydrates:

You need to cut back on your carbohydrate intake in order to utilize stored bodyfat for energy. Every gram of carbohydrate contains 4 calories.

You should eat 2 grams of carbohydrates per pound of bodyweight each day.



Fat:

Fat lubricates your joints, helps produce anabolic hormones, facilitates protein synthesis, and is used for energy. No diet is complete or healthy without proper fat intake. Every gram of fat contains 9 calories.

You should eat 0.4 grams of fat per pound of bodyweight each day.



Lean Gain/Fat Loss Example:

Here is the daily Protein, Carbohydrate, and Fat intake for a 150 pound person.
Protein: 150 grams = 600 calories
Carbs: 300 grams = 1200 calories
Fat: 60 grams = 540 calories

Total Caloric Intake = 2340 calories



While following the "Lean Gain/Fat Loss" eating plan you should eat 4-5 meals per day. Try to space your meals 3-4 hours apart.

Remember these are just guidelines, everyone is different. After you follow these eating suggestions for a few weeks you may need to adjust your calories up or down in accordance to your body's metabolism.




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