How many calories and carbohydrate do I need to build muscle?

Building muscle requires tremendous energy; energy to do the muscle-building exercise, plus the energy to build the tissue itself. In a 1990 study, researchers determined that the energy requirement for trained strength-trainers to maintain their muscle mass was 44 kilocalories per kilogram body weight (20 kcals/lb.). Further research has shown that to build muscle and maintain cardiovascular fitness, serious athletes need at least 52 kcals/kg (23.6 kcals/lb.) or more.

Getting in enough calories is important, but so is getting in the right kind of calories. The predominant energy source for muscle-building exercise is carbohydrate. The harder and longer your workout, the more glycogen your muscles require. Once your muscles are depleted of glycogen, your workout is over.

The bottom line is that with 500-600 grams of carbohydrate a day, your muscles will stay packed with enough glycogen to power both strength and cardiovascular training. To personalize carbohydrate needs, base your intake on a figure of 7-8 grams of carbohydrate per kg body weight (3.2-3.6g/lb.).

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