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How many calories do I need to build muscle?


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Im a boy and im 15 years old. I weigh 104 pounds and im 5ft 5in.I exercise 4 days and i lift weights for 2 days and i rest for 1 day.I dont know how many calories i need to build muscle. 

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To build muscle you have to eat in excess of your calories burned at the end of the day. If you want to build muscle the key is working out hard and eating big. At your age I would suggest that you not count calories but eat a lot of foods that are good for you! Eat a lot of things like Chicken, Beef, Tuna, Salmon, Pasta, Rice, Oatmeal, Fruits, Veggies, and anything that you enjoy! At your age don't fixate on a perfect diet that is not healthy in the long run, just eat a variety of different foods and be sure to fuel yourself properly for your workouts!!!!

- Frank

thanks for the advice

At your height and weight, aim for at least 2500 calories a day, and a minimum of 100 grams of protein a day. Without both of these elements in combination, you won't gain much muscle mass. I don't know what your goal is though. More of each if you lift more and more intensely. 

100 grams of protein is probably not enough, unless you have pro bodybuilder genetics. 1-1.5 gram of protein/lb is recommended.

Original Post by gabbah:

100 grams of protein is probably not enough, unless you have pro bodybuilder genetics. 1-1.5 gram of protein/lb is recommended.

Recommended by whom?

Hi, I've recently been gaining muscle through lifting weights. Certainly eating enough calories is a big thing. But don't neglect drinking a whey protein/carb shake when you first wake up in the morning, also 45 minutes before a workout, also right after a workout, then a slower digesting protein shake right before you go to sleep for the evening.

The above prevents you from losing muscle after a workout.
Also aerobic exercising can cause you to lose muscle if you are already skinny and trying to build muscle. Lifting three days a week with no running/jogging will help you gain and keep muscle faster.

At 15 it's really hard to get mass because you are still growing, you can go for definition, but the bodybuilder look is easier to achieve for those over 20, there are exceptions but they are pretty rare.

Original Post by walnutd:

Im a boy and im 15 years old. I weigh 104 pounds and im 5ft 5in.I exercise 4 days and i lift weights for 2 days and i rest for 1 day.I dont know how many calories i need to build muscle. 


What program are you on and what are your lifts - squat, deadlift, bench, press?

Original Post by dkn:

At 15 it's really hard to get mass because you are still growing, you can go for definition, but the bodybuilder look is easier to achieve for those over 20, there are exceptions but they are pretty rare.


Teenage boys don't add muscle mass between 15 and 21?  mind = blown

 Jake started lifting when he was about 15/16.  Before lifting (I've seen the pics) he was just your average 16yo without any great athletic background.  In just over two years, he was a beast.  Jake had two things going for him - a proper program and absolute dedication.

I'm pretty sure the former Governor of California's story is similar.

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