Calorie needs depend on activity level, metabolism age and training goals. There is no universal value and it is important to find your own balance.
I will simply tell you about the values I myself employ when training.
Calorie intake per 1 kg body weight.
- 20-30 kcal/kg - these values are optimal for dieting or if you are
- 30-40 kcal/kg - on this stage your body will be normal. In this case, you just vary the amount of training.
- 40-50 kcal/kg - fine and the highest stage of 40-50 and above, I would advise in the process of actively developing muscle mass.
I consume both of them for gaining muscle weight and my most rigorous training.
When it exceeds 40-45 (50) kcal/kg,
I get stuffed in a matter of very little time.
When it’s 20-25 (30) kcal/kg, I don’t feel any muscle development at all. But yes, I begin losing weight rapidly.
Your will be different within +/- 5 kcal/ per 1 body weight.
So, you will have to calculate your balance and already your numbers. And discover at what figures?/kg, you feel the most comfortable.
Conclusion
Calorie balance is the key to effective weight gain or weight loss. Match the optimal kcal/kg range to your training and goals to get the best results without overloading your body!
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