Muscle building is no coincidence – it follows a clear strategy in which nutrition plays a central role. If you want to build muscle effectively, you not only have to supply your body with enough calories, but also provide the right nutrients in the right proportions. An individual nutrition plan provides the necessary structure here: tailored to your training workload, metabolism and personal goals. In this article, you will learn how to calculate your calorie needs and distribute macronutrients sensibly, thus laying the foundation for measurable progress.
Individual calorie requirement
Calorie requirements consist of the basal metabolic rate (energy that the body needs at rest) and the active metabolic rate (additional energy needs due to physical activity).
The basal metabolic rate can be roughly calculated using the following formula:
- Men: 66.47 + (13.7 × weight in kg) + (5 × height in cm) – (6.8 × age in years)
- Women: 655.1 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age in years)
The basal metabolic rate is determined by multiplying it by an activity factor:
- Sedentary job, little movement: 1.2
- Light activity (1-3x training per week): 1.375
- Moderate activity (3-5x training per week): 1.55
- High activity (6-7x training per week): 1.725
- Very high activity (daily intensive training): 1.9
A calorie surplus of about 300-500 kcal per day is recommended for muscle building. This allows for continuous muscle growth without excessive fat build-up.
Distribution of macronutrients
The optimal distribution of macronutrients for muscle building is roughly as follows:
- Protein: 1.6-2.2 g per kilogram of body weight (about 20-25% of total calories)
- Carbohydrates: 4-7 g per kilogram of body weight (about 45-60% of total calories)
- Fat: 0.5-1.5 g per kilogram of body weight (about 20-30% of total calories)
This distribution can be adjusted according to individual preferences and metabolic characteristics. Some people do better with a higher carbohydrate percentage, while others prefer more fat and fewer carbohydrates.
The total calorie intake and macronutrient distribution should be regularly reviewed and adjusted as needed depending on how the body responds. A well-structured nutrition plan for muscle building takes into account both the quantity and quality of nutrients.
Conclusion
A well-thought-out nutrition plan is the basis for sustainable muscle building – individually tailored, scientifically based and dynamically adaptable. Only by supplying your body with the right amounts of energy, protein, carbohydrates and fats can you create optimal conditions for muscle growth and regeneration.
You no longer want to eat based on how you feel, but instead build up your muscles in a targeted way?
Then let the New Health Society create a nutrition plan tailored to you – scientifically sound, practical and personalized.
Book your free initial consultation now and start building muscle with clarity, structure and a plan.
Don’t just train hard – eat smart too.
