Question:
Hello, I am a 147 lb, 24 year old, male. I am very active in terms of working out and playing sports. How many calories should I eat daily to maintain my body weight and gain more muscle? I was 198 lbs and have dropped down to this weight. Thank you.
– Rafi H.
Answer:
Most equations would put your energy needs in the range of 2,800-3,000 calories per day, based on a height of 5 foot, 9 inches. Subtract 30 calories for every inch shorter or add 25 calories for every inch taller. That’s assuming your weight loss was intentional as you say you’d like to maintain now.
Your body doesn’t know such equations exist and your digestion, metabolism, genetics and hormones will act on their own. My recommendation would be to get a good look at how much you’re currently eating before making changes. You can do so using PersonalTracker from nutrihand.com or the Diet Analysis & Food Diary tool at happyforks.com.
Once you get a sense of your actual energy intake and carbohydrate, protein, and fat percentages, you can determine where you may need to make changes in macronutrient breakdown to build muscle.
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Ask our Dietitian
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
Recommended Reading - Q+A
What to Know about Protein Powder and Supplements
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Healthy Smoothie Recipes
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
Debunking Diet Myths
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...