May I ask than, how many kcal should be a good starting point taking my bodyweight to grow muscle and how should they ideally be broken out in fat, carbs and protein?
Is there a formula or some way to figure it out given a person’s bodyweight?
Just as an fyi my net calories are 1400 because I did three hours of cycling that day…not unusual this time of the year for endurance rides.
Thank you for this info.
Maybe you are misunderstanding.
One gram of fat has 9 kcal, carbs and protein are a little over 4 kcal/g.
(126 * 9) + (145 * 4) + (300 * 4)
= 1134 + 580 + 1200
At 175lbs, you might grow on 2900kcal/day. You might now. Diet is an individual thing, you need to figure out what works for you.
I believe that you can gain muscle in a calorie deficit as a beginner or if you really switch up your training and challenge your body. But you won’t gain much.[/quote]