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Multiply by 22 if you have an active job and train hard with weights four to six times per week, or you’re an athlete performing multiple weights and cardio sessions weekly or even daily.

In my experience, women gain muscle much more slowly than men, mainly due to having lower levels of muscle-building hormones like testosterone.

They are what your body needs for energy, recovery and day to day function, and each has a certain calorie value.

Protein and carbohydrate have 4 calories per gram, fat has 9 calories per gram.

Take your bodyweight in pounds and multiply it by 0.8 to get your required protein intake per day.

If you read the cutting blog, you may be surprised that protein requirements are lower here than they were for dieting, considering we think of protein as the “Building blocks of muscle.” More protein = more muscle, right? The general consensus of the research suggests that you need around 0.8 grams per pound daily to build and maintain muscle mass.

As this is a bulking diet, your calories will be higher, so you needn’t worry about muscle loss or hunger, hence the 0.8 grams per pound recommendation.

The eagle-eyed among you will notice that the following is almost an exact replica of the fat calculation from the cutting article.

Step 1: Determining Calories First step again is to calculate roughly how many calories you need per day.This should be largely based off personal preference, as provided you’re hitting a minimum of 0.3 and not exceeding 0.6, you’re okay.To determine what your ideal intake should be, ask yourself what your favourite types of foods are.If, on the other hand, you’re more of a carb-o-holic, and crave bread, pasta, crisps and pretzels, aim for 0.3 to 0.4 grams per pound.Your carb and fat intake will be inversely proportional, so the higher one is, the lower the other.

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