Bodybuilding how many calories

A TDEE calculation is just an estimate. After all, the number of calories you burn is different every day! But for many people, it is close enough to help them make more informed choices about the way they eat. Use the TDEE calculator as a place to start tracking your calories, and then adjust your calories up or down based on your weight change over time.

To learn more about all the fundamental ideas of nutrition and how to match your eating to your goals, dive into Bodybuilding. To lose weight, you'll need to eat fewer calories than you burn. Research shows that somewhere around percent of TDEE is a sufficient "calorie deficit" to sustainably and safely lose weight. To determine your number, use Bodybuilding. To add muscular weight, you'll need to eat more calories than you burn.

That's also the number recommended by Bodybuilding. Once you know how many calories you're burning, it's time to take the same kind of strategic method to the rest of your training and nutrition.

These popular calculators can help you dial in your approach! Male Female. A small study of 47 male and female bodybuilders published in the Journal of the International Society of Sports Nutrition in August notes that bodybuilding has two seasons: an off-season and an on-season. Read more: 3 Essentials for Becoming a Body Builder. The off-season is known as the bulking phase. The goal of the bulking phase is to gain as much muscle as possible. This phase can last for months — or sometimes even years — and is characterized by a high-protein and high-calorie diet.

The on-season, also known as the cutting phase, is the period leading up to professional bodybuilding competitions. Unlike powerlifting competitions where competitors are judged on their strength, bodybuilders are judged based on their aesthetics, which includes factors like muscle size, muscle proportion and appearance of low body fat.

The on-season involves a high-protein, calorie-restricted diet with resistance training and aerobic exercise. The aim of this phase is to help reduce body fat without losing muscle mass, to help bodybuilders showcase their physiques.

Once the competition is over, bodybuilders revert to an off-season diet and exercise regime known as the recovery phase.

The USDA's Dietary Guidelines for Americans recommends that adult men consume between 2, and 3, calories per day and that adult women consume between 1, and 2, calories per day. The lower end of these ranges is targeted toward people with sedentary lifestyles; however, bodybuilding makes for a very active lifestyle, so your calorie requirements are more likely to be at the upper end of the ranges. The recommended calorie amounts also taper downward as you get older because your basal metabolic rate or BMR decreases.

There are some bodybuilding enthusiasts who will tell you that "fast" proteins such as whey are superior to "slow" proteins like casein in that you can consume more and build muscles faster. For example:.

There is not much evidence that these variations make a big difference in muscle building over the long term. Moreover, if a protein is metabolized and absorbed at a rate of, say, 7 grams per hour, you would only absorb around grams per day. Given these limitations, the type of protein you consume really won't make all that much difference given the amount you'll be able to reasonably consume.

Certain whole-food proteins may be just as good—or even better—and cost far less. One advantage that casein and whey products do offer, outside of convenience, is that you may not have to consume as much as some whole-food products. In addition, grams of casein consumption 30 minutes before sleeping has shown to increase muscle protein synthesis, muscle recovery, and overall metabolism in acute and long-term studies.

Get nutrition tips and advice to make healthy eating easier. Department of Health and Human Services and U. Department of Agriculture. Ninth Edition. December J Int Soc Sports Nutr. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults.

Br J Sports Med. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Bronzato S, Durante A. A contemporary review of the relationship between red meat consumption and cardiovascular risk. Int J Prev Med. Schoenfeld B, Aragon A. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Kerksick, C. International society of sports nutrition position stand: nutrient timing.

J Int Soc Sports Nutr 14, 33 Caffeine is perhaps the most common pre-workout stimulant consumed by bodybuilders. Numerous studies support the use of caffeine to improve performance during endurance training [ , ], sprinting [ , ], and strength training [ - ].

However, not all studies support use of caffeine to improve performance in strength training [ , ]. Additionally, it appears that regular consumption of caffeine may result in a reduction of ergogenic effects [ ]. Several previous studies have observed deficiencies in intakes of micronutrients, such as vitamin D, calcium, zinc, magnesium, and iron, in dieting bodybuilders [ 3 , 17 , 18 , , ].

However, it should be noted that these studies were all published nearly 2 decades ago and that micronutrient deficiencies likely occurred due to elimination of foods or food groups and monotony of food selection [ 3 , ]. Therefore, future studies are needed to determine if these deficiencies would present while eating a variety of foods and using the contest preparation approach described herein.

Although the current prevalence of micronutrient deficiencies in competitive bodybuilders is unknown, based on the previous literature, a low-dose micronutrient supplement may be beneficial for natural bodybuilders during contest preparation; however, future studies are needed to verify this recommendation. In an attempt to enhance muscle size and definition by reducing extracellular water content, many bodybuilders engage in fluid, electrolyte, and carbohydrate manipulation in the final days and hours before competing [ 2 , 60 , ].

The effect of electrolyte manipulation and dehydration on visual appearance has not been studied, however it may be a dangerous practice [ ]. Furthermore, dehydration could plausibly degrade appearance considering that extracellular water is not only present in the subcutaneous layer. A significant amount is located in the vascular system. Thus, the common practice of "pumping up" to increase muscle size and definition by increasing blood flow to the muscle with light, repetitive weight lifting prior to stepping on stage [ ] could be compromised by dehydration or electrolyte imbalance.

Furthermore, dehydration reduces total body hydration. A large percentage of muscle tissue mass is water and dehydration results in decreases in muscle water content [ ] and therefore muscle size, which may negatively impact the appearance of muscularity. In the final days before competing, bodybuilders commonly practice carbohydrate loading similar to endurance athletes in an attempt to raise muscle-glycogen levels and increase muscle size [ 4 , 18 , 60 , ].

In the only direct study of this practice, no significant quantitative change in muscle girth was found to occur [ ]. However, an isocaloric diet was used, with only a change in the percentage of carbohydrate contributing to the diet. If total calories had also been increased, greater levels of glycogen might have been stored which could have changed the outcome of this study. Additionally, unlike the subjects in this study bodybuilders prior to carbohydrate loading have reduced glycogen levels from a long calorically restricted diet and it is possible in this state that carbohydrate loading might effect a visual change.

Furthermore, bodybuilding performance is measured subjectively, thus analysis of girth alone may not discern subtle visual changes which impact competitive success. Lastly, some bodybuilders alter the amount of carbohydrate loaded based on the visual outcome, increasing the amount if the desired visual change does not occur [ 60 ]. Thus, an analysis of a static carbohydrate load may not accurately represent the dynamic nature of actual carbohydrate loading practices.

In fact, in an observational study of competitive bodybuilders in the days before competition who loaded carbohydrates, subjects showed a 4. Although it is unknown if this was caused by increased muscle glycogen, it is unlikely it was due to muscle mass accrual since the final weeks of preparation are often marked by decreases not increases in LBM [ 6 ].

Future studies of this practice should include a qualitative analysis of visual changes and analyze the effects of concurrent increases in percentage of carbohydrates as well as total calories. At this time it is unknown whether dehydration or electrolyte manipulation improves physique appearance. What is known is that these practices are dangerous and have the potential to worsen it. It is unclear if carbohydrate loading has an impact on appearance and if so, how significant the effect is.

However, the recommended muscle-sparing practice by some researchers to increase the carbohydrate content of the diet in the final weeks of preparation [ 6 ] might achieve any proposed theoretical benefits of carbohydrate loading. If carbohydrate loading is utilized, a trial run before competition once the competitor has reached or nearly reached competition leanness should be attempted to develop an individualized strategy.

However, a week spent on a trial run consuming increased carbohydrates and calories may slow fat loss, thus ample time in the diet would be required. Competitive bodybuilding requires cyclical periods of weight gain and weight loss for competition.

In a study by Anderson et al. One third to half reported anxiety, short tempers or anger when preparing for competition and most Competitive male bodybuilders exhibit high rates of weight and shape preoccupation, binge eating and bulimia nervosa. However, they exhibit less eating-related and general psychopathology compared to men already diagnosed with bulimia nervosa [ ]. Often they are more focused on muscle gain versus fat loss when compared to males with eating disorders [ ].

That being said, this may change during preparation for competition when body builders need to reduce body fat levels. Muscle dysmorphia is higher in male competitive natural bodybuilders than in collegiate football players and non-competitive weight trainers for physique [ ]. However, the psychosocial profile of competitive bodybuilders is rather complex. Despite exhibiting greater risk for eating disturbances and a greater psychological investment in their physical appearance, they may have greater levels of physique satisfaction compared to non-competitive weight lifters and athletically active men [ ].

Also, male bodybuilders are not a body-image homogenous group when experience is taken into account. Novice bodybuilders show greater levels of dissatisfaction with their muscle size and greater tendencies towards unhealthy and obsessive behavior [ ].

Furthermore, the physical effects of semi-starvation in men can approximate the signs and symptoms of eating disorders such as anorexia nervosa and bulimia nervosa [ 11 ].

Thus, many of the psychosocial effects and behaviors seen in competitive bodybuilders may be at least partially the result of a prolonged diet and becoming very lean.

When these factors are all considered it may indicate that at least in men, competitive bodybuilding drives certain psychosocial behaviors, in addition to those with prior existing behaviors being drawn to the sport. However this may not be as much the case with female bodybuilders.

All of these markers were significantly higher in bodybuilders than in non-competitors. Furthermore, it was found that menstrual dysfunction was more common among the bodybuilders.

In agreement with this finding, Kleiner et al. Competitive bodybuilders are not alone in their risk and disposition towards behaviors that carry health concerns. Elite athletes in aesthetic and weight-class sports as a whole share these risks [ ]. In some sports, minimum body fat percentages can be established and minimum hydration levels for weighing in can be set.

However, because bodybuilding performance is directly impacted by body fat percentage and not by weight per se, these regulatory changes to the sport are unlikely.

Therefore, competitors and trainers should be aware of the potential psychosocial risks involved with competition. Open and frequent communication on these topics should be practiced and competitors and trainers should be aware of the signs and symptoms of unhealthy behaviors. Early therapeutic intervention by specialists with experience in competitive bodybuilding and eating disorders should occur if disordered eating patterns or psychological distress occurs.

The primary limitation of this review is the lack of large-scale long-term studies on competitive natural bodybuilders.

To circumvent this, long-term studies on skeletal muscle hypertrophy and body fat loss in athletic dieting human populations were preferentially selected. AAA wrote the sections on nutrient timing and meal frequency.

PJF wrote the abstract, methods, limitations, and the section on dietary supplementation. All authors read and approved the final manuscript. National Center for Biotechnology Information , U. J Int Soc Sports Nutr. Published online May Author information Article notes Copyright and License information Disclaimer. Corresponding author. Eric R Helms: zn.

Received Aug 24; Accepted Apr This article has been cited by other articles in PMC. Abstract The popularity of natural bodybuilding is increasing; however, evidence-based recommendations for it are lacking. Introduction The popularity of natural bodybuilding is increasing rapidly. Nutrition Calories and macronutrients Competitive bodybuilders traditionally follow two to four month diets in which calories are decreased and energy expenditure is increased to become as lean as possible [ 2 - 6 ].

Caloric intake for competition To create weight loss, more energy must be expended than consumed. Determining macronutrient intake Protein Adequate protein consumption during contest preparation is required to support maintenance of LBM. Carbohydrate High carbohydrate diets are typically thought to be the athletic performance standard.

Fat The importance of carbohydrate and protein in sports nutrition is often emphasized over that of dietary fat. Ketogenic diets and individual variability Some bodybuilders do use very-low carbohydrate, "ketogenic diets" for contest preparation [ 60 , 61 ].

Macronutrient recommendations summary After caloric intake is established based on the time frame before competition [ 69 ], body composition of the athlete [ 14 , 15 , 34 ], and keeping the deficit modest to avoid LBM losses [ 13 , 16 ], macronutrients can be determined within this caloric allotment. Table 1 Dietary recommendations for bodybuilding contest preparation.

Open in a separate window. Nutrient timing Traditional nutrient timing guidelines are typically based on the needs of endurance athletes. Figure 1. Meal frequency Previous optimal meal frequency studies have lacked structured resistance training protocols.

Nutritional supplementation When preparing for a bodybuilding contest, a competitor primarily focuses on resistance training, nutrition, and cardiovascular training; however, supplements may be used to further augment preparation.

Creatine Creatine monohydrate CM has been called the most ergogenic and safe supplement that is legally available [ ].

Beta-alanine Beta-alanine BA is becoming an increasingly popular supplement among bodybuilders. HMB Beta-hydroxy-beta-methylbutyrate HMB is a metabolite of the amino acid leucine that has been shown to decrease muscle protein catabolism and increase muscle protein synthesis [ , ].

Citrulline malate Citrulline malate CitM has recently become a popular supplement among bodybuilders; however, there has been little scientific research in healthy humans with this compound.

Glutamine Glutamine is the most abundant non-essential amino acid in muscle and is commonly consumed as a nutritional supplement. Caffeine Caffeine is perhaps the most common pre-workout stimulant consumed by bodybuilders. Micronutrients Several previous studies have observed deficiencies in intakes of micronutrients, such as vitamin D, calcium, zinc, magnesium, and iron, in dieting bodybuilders [ 3 , 17 , 18 , , ].

Peak week In an attempt to enhance muscle size and definition by reducing extracellular water content, many bodybuilders engage in fluid, electrolyte, and carbohydrate manipulation in the final days and hours before competing [ 2 , 60 , ]. Psychosocial issues Competitive bodybuilding requires cyclical periods of weight gain and weight loss for competition.

Limitations The primary limitation of this review is the lack of large-scale long-term studies on competitive natural bodybuilders. Competing interests The authors declare that they have no competing interests.

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