Skinny Girl's Quest for Muscle

Skinny Girl's Quest for Muscle
Getting Started Part 3: How Many Calories Should I Eat?

In Parts One and Part Two, I've discussed the formulas and inputs. In this section, I'll do the actual math and put a dot on the map as the starting point of my journey.

The Inputs

Weight in Kilograms: 56.7
Lean Body Mass in Kilograms: 45
Activity Factor: 1.2 (Sedentary)
Calories: 368

The Formula

(( P = 370 + (21.6 x Lean Body Mass) ) x Activity Factor ) + Calories

((P = 370 + (21.6 x 45) x 1.2)+368

P = 1,978

Based on the results, I need to eat 1,978 calories everyday to maintain my current muscle mass under my current activity and exercise levels. However, I don't want to just maintain. I'd like to build muscle. This means that I need to eat more than 1,978 calories per day, but how much more?

One author suggests adding 500 more calories everyday(1). But, what is his background and his audience? Is it possible that men are much more likely to read weight gain articles, therefore 500 calories is appropriate for men?

In another article, it's suggested that 2,500 calories are required for each pound of muscle(2). This may be more useful as it can be applied to a realistic goal such as adding 1-2 pounds of muscle per month. In that case, it would be appropriate to eat 2,500 to 5,000 extra calories per month or 80 to 160 extra per day. (2,500 divided by 30 days = approximately 80).

The Final Result

So, we've calculated BMR, added activity and lifestyle calories, and finally accounted for additional muscle gain using even more calories. This all adds up to about 2,150 calories per day under the current conditions. Of course, this number will change over time as things such as: lean body mass, exercise levels, and goal muscle gains change.

Until next time, go do something athletic!


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references

(1) http://www.healthstatus.com/articles/How_To_Gain_Weight_And_Increase_Muscle_Mass.html
(2) http://www.providence.org/oregon/health_resource_centers/fitness/askanexpert_fitness_supplements.htm