Fitness Diet is a science, but many readers don’t know what to eat and how much to eat. In fact, as long as you know some simple principles, 3 steps are enough for you You can make your own muscle-building meal plan!

3 steps

1. Calculate how much energy (calories) TDEE you need

Whether building muscle or losing weight, the following is the most important principle:

Calorie intake > Calorie consumption = weight gain

Calorie intake < Calorie consumption = weight loss

Therefore, the first step in formulating a dietary menu is to know how much energy your body uses every day, and then decide how many calories you should consume based on your personal needs:

Muscle gain – energy consumed x (100%+10%) calories

Fat loss – energy consumed x (100%-10%) calories

Energy consumption calculation:

The energy consumption calculated without revealing the formula is only an estimate and can only give you a reference range to test the actual needs of the body.How much food do you want:

Suppose you want to gain muscle and your TDEE is 2,000 calories, then you should eat 2,200 calories to gain muscle. However, if there is no change in your body shape after eating this amount for a month, and you may even lose weight, then you need to increase your calorie intake to 2,400 calories and observe for a while, and so on.

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