Calories for muscle gain
Building muscle takes a modest calorie surplus on top of maintenance. This page estimates total daily energy use. The sample is a man aged 25 at 5 ft 10 in and 160 lb, and the table shows every activity level.
How it works
Resting calories are 10 times weight in kilograms plus 6.25 times height in centimeters minus 5 times age. Add 5 for males or subtract 161 for females. Multiply by 1.2 for little exercise up to 1.9 for very hard training. For a man aged 25 at the very active level the age term takes 125 calories off.
Worked example
Convert first: 5 ft 10 in is 177.8 cm and 160 lb is 72.57 kg. Then 10 × 72.57 = 725.7 and 6.25 × 177.8 = 1111.25. Age 25 takes off 5 × 25 = 125. Add 5. Resting calories are 1716.95, which rounds to 1717. The very active factor is 1.725. 1716.95 × 1.725 = 2961.7, or 2962 calories a day. For muscle gain, add 250 calories to maintenance: 2961.7 + 250 = 3211.7, or 3212 calories a day.
Maintenance calories at every activity level for the same man aged 25 at 5 ft 10 in and 160 lb, with the very active level set in the form above.
- Sedentary (little or no exercise)
- 2060 calories a day
- Lightly active (light exercise 1 to 3 days a week)
- 2361 calories a day
- Moderately active (moderate exercise 3 to 5 days a week)
- 2661 calories a day
- Very active (hard exercise 6 to 7 days a week)
- 2962 calories a day
- Extra active (very hard exercise and a physical job)
- 3262 calories a day
Common questions
Which activity level should I pick?
Pick the one that matches a typical week, not your best week. If you sit most of the day and train a few times, lightly or moderately active is usually closer than very active. Across the five levels this 25-year-old man ranges from 2060 to 3262 calories a day, and the very active level gives 2962.
How big a calorie deficit is reasonable for weight loss?
A deficit of 500 calories a day is a common starting point and works out to roughly half a kilogram a week. Smaller deficits are slower and easier to keep up. A 500 calorie deficit here means 2462 calories a day for this 25-year-old man at the very active level.
How big a surplus helps build muscle?
A modest surplus of about 250 calories a day is a common starting point. Larger surpluses tend to add more fat without adding muscle faster. A 250 calorie surplus here means 3212 calories a day for this 25-year-old man at the very active level.
Why does age 25 change the result?
The formula takes 5 calories off for every year of age, which reflects that resting burn tends to fall over time. At 25 that is 125 calories. Without the age term this 25-year-old man would burn 1842 calories at rest, or 3177 a day at the very active level.
How accurate is a calorie estimate?
It is a starting estimate. Track your weight over two or three weeks and adjust the target up or down based on what actually happens. For this 25-year-old man, a 5 percent error on 2962 calories is 148 calories a day.