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Adjusting Calorie intake for building muscle And Losing Weight

Right now I am counting calories try to keep it under 1500 a day. In addition to that I run probably 4 miles everyday. Now on top of this I want to start building muscle by lifting at least three days a week. Do I need to adjust my calorie intake? I want to keep losing weight as well so if I do adjust it, how do you find the perfect amount to give you enough energy, build muscle, as well as lose fat?

Sat. Jul 2, 12:29pm

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Try calorie calculators

I was on a 1200-1500 calorie a day diet and worked out 6 days a week. That worked really great for a while, but eventually my body began to stall. I then just started bumping up my calories --like to 1700-1800-- and I started losing again. I mihgt suggest a calorie calculator that figures out how many you burn a day so you can try to figure it out. Or just play with it and see what feels right for you. Changing your caloriic intake is a great way of keeping your metabolism moving, because if you are only taking in 1500 every day your body gets used to it and so thats all that it will burn.


Sunday, July 03, 2005, 9:56 AM

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This is tougher than it sounds and will take a lot of trial and error. When I build muslce, I always err on the side of too many calories. I need to figure out if it is my brain or body that wants the extra food. Tough to know.

Friday, October 27, 2006, 9:14 PM

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Great Article!

I believe that keeping a daily log of all food consumed is key to any successful diet. I use the free calorie calculator at to calculate my daily calorie intake then is the way to go!


Friday, April 16, 2010, 12:47 PM

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Gaining muscle is not about counting calories. Its about eating the right nutrients and training properly.

Friday, April 16, 2010, 1:40 PM

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Well, you DO need excess calories to gain muscle, so counting calories would be helpful if someone has that specific goal. In addition to very specific workouts and quality of food...

Friday, April 16, 2010, 2:39 PM

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I would eat a slight more amount of lo-fat protein (chicken, eggs, etc) and maybe another piece of fruit each day, but not much more. Unless you are taking something (whey protein included), you aren't going to gain muscle quickly.

Good luck. It sounds like you have some good goals.

Friday, April 16, 2010, 3:14 PM

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You want to make sure to calculate how many calories are in the foods you're eating, but that'll determine if muscle building is an option.

Friday, June 01, 2012, 9:01 AM

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This is tougher than it sounds and will take a lot of trial and error. When I build muslce, I always err on the side of too many calories. I need to figure out if it is my brain or body that wants the extra food. Tough to know.
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