How many calories should I eat everyday?

[frejdis]

I'm 20 years old- 163cm (5.3") and 48kg (106 lbs). I'm moderately active and have been consuming 1500 calories everyday as long as I can remember.

My goal is get stronger and gain more muscle. Am I eating enough, or should I eat more?

[runliftandlove]

Do you workout?
Gaining strength + calorie surplus = weight gain/muscle mass

I have the same stats, lift 5 times a week and run 3 times and eat 2200 and BARELY gain (very minimal).
If that helps.
1500 is a definitely a deficit no matter what.
Minimum is 2000 to gain.

[frejdis]

Do you workout?
Gaining strength + calorie surplus = weight gain/muscle mass

I have the same stats, lift 5 times a week and run 3 times and eat 2200 and BARELY gain (very minimal).
If that helps.
1500 is a definitely a deficit no matter what.
Minimum is 2000 to gain.

I do CrossFit 3x/w, lift 2x/w and run 2x/w. Thanks for the advice. Won't be easy to increase my calorie intake since I do not have big appetite, but I will start increasing my calorie intake slowly to adapt.

[runliftandlove]

I do CrossFit 3x/w, lift 2x/w and run 2x/w. Thanks for the advice. Won't be easy to increase my calorie intake since I do not have big appetite, but I will start increasing my calorie intake slowly to adapt.

I used to eat 1500 or less my whole life. I increased slowly because if you do it all in one day you won't stick with it (uncomforted and such). I suggest raising 250 calories each week until you get to at least 2000 and reassess

[VO2Maxima]

It's easier than you think to increase your calorie intake. Eat more calorie dense foods...peanut butter, cook with oils or use finishing oils on your food, whole milk instead of skim, whole eggs instead of whites, etc. If you want to gain muscle, you have to eat in a surplus, no excuses. I was eating 2800+ calories per day when bulking, which had me gaining about 2lbs per month (about what I'd recommend shooting for). Also keep in mind that the higher you can get your calories during bulking season, the easier cutting will be when you decide to lose fat.

[BubsNBean]

Do you workout?
Gaining strength + calorie surplus = weight gain/muscle mass

I have the same stats, lift 5 times a week and run 3 times and eat 2200 and BARELY gain (very minimal).
If that helps.
1500 is a definitely a deficit no matter what.
Minimum is 2000 to gain.

This is highly individual, there's no magic number that everyone gains at.

OP- I think you are very active and it might at first seem difficult to put on mass, especially since you've been eating 1500 cals for so long. But slowly increasing will help, and like VO2Maxima said, eating calorie dense food will make that much easier.



My first response: EAT ALL THE CALORIES!!!! nomomnom

[lwd69]

read the stuff on youreatopia. soooo many young women are starving themselves.

[oregonchick76]

read the stuff on youreatopia. soooo many young women are starving themselves.

And the other half is obese! There is no happy-medium anymore it seems.