An average woman needs to eat about 2000 calories per day to maintain, and 1500 calories to lose one pound of body fat per week.
An average man needs 2500 calories to maintain, and 2000 to lose one pound of body fat per week.
A caloric deficit is any shortage in the amount of calories consumed relative to the amount of calories required for maintenance of current body weight A deficit can be created by reducing input/calories consumed (lower food intake).
In general, somewhere between 100-300 calories intake per day. Any more than this, and the muscle to fat gain ratio is likely to skew toward more fat gain.
To build muscle, you have to create a calorie surplus—eating more calories than your body burns through daily activities, workouts, and normal physiological processes. A solid way to determine how many calories you need is to multiply your body weight in pounds by 20.
To increase muscle mass in combination with physical activity, you need to consume between 0.8 and 1.0 grams of protein per pound of body weight per day.
Protein Source Guide
|FOOD||AMOUNT||PROTEIN IN GRAMS|
|LOW FAT YOGURT||8oz||8|
|PEANUT BUTTER||2 tbsp||8|
|BAKED BEANS||1 Tin||18|