Hi, I'm new to the forum so I hope I'm posting this in the right place ..
I'm looking for some insight as to how many calories I should be eating a day, goal being to gain muscle. I was seeing steady gains at first but its slowed down recently, and I think it might be calorie related.
I'm a female, 102-105 lbs, and about 16% body fat according to the caliper I bought (kinda skinny-fat though).
I've been lifting for about 7 months 5x/week and I do cardio 15 or 20 minutes 5-6 days a week.
I have around 1500 calories a day, about 45% carbs, 35% protein, 20% fats.
I'm coming from a long history of restricting and excessive cardio, and this is already more calories than I've had steadily for a long time. It took a lot of pushing myself to get here and I'm happy with what I see so far! I would prefer not to cut out cardio, maybe shorten the time, but it has become such a part of my daily routine that I would prefer not to shorten the number of days.
Also, my job has me very active, I'm moving all day. I get about 16,000 steps on my fitbit Mon-Fri, less on the weekends. I'm sure the thing overestimates calories burned, but it totals around 2200 by the end of the day on weekdays.
From everything I've been reading it looks like I need to up my calorie intake if I want to start putting on even more muscle. This is still tough psychologically so I'm just looking for some advice/number suggestions. Any help would be greatly appreciated :)
I'm looking for some insight as to how many calories I should be eating a day, goal being to gain muscle. I was seeing steady gains at first but its slowed down recently, and I think it might be calorie related.
I'm a female, 102-105 lbs, and about 16% body fat according to the caliper I bought (kinda skinny-fat though).
I've been lifting for about 7 months 5x/week and I do cardio 15 or 20 minutes 5-6 days a week.
I have around 1500 calories a day, about 45% carbs, 35% protein, 20% fats.
I'm coming from a long history of restricting and excessive cardio, and this is already more calories than I've had steadily for a long time. It took a lot of pushing myself to get here and I'm happy with what I see so far! I would prefer not to cut out cardio, maybe shorten the time, but it has become such a part of my daily routine that I would prefer not to shorten the number of days.
Also, my job has me very active, I'm moving all day. I get about 16,000 steps on my fitbit Mon-Fri, less on the weekends. I'm sure the thing overestimates calories burned, but it totals around 2200 by the end of the day on weekdays.
From everything I've been reading it looks like I need to up my calorie intake if I want to start putting on even more muscle. This is still tough psychologically so I'm just looking for some advice/number suggestions. Any help would be greatly appreciated :)
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2DCDvuH
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