How Many Calories Should You Get from a Mass Gainer?

Introduction

Everyone who loves to go to gym or follows a proper workout routine wants to grow and tone their muscles. Along with exercises, such people partner with mass gainers to grow and retain muscles. Though the downside is that most people blindfoldedly consume a mass gainer without noting down the calories. It is important to understand that more consumption is not equal to better results. Being informed about your choices is very important. So the question is how many calories should you get from a mass gainer to achieve optimal results? This blog will break down the calorie requirements for muscle gain and how to incorporate a mass gainer protein into your diet effectively.

Why Caloric Intake Matters for Muscle Gain

In order to gain muscles you need to go on a calorie surplus diet that is you need to consume more calories than your body burns in a day. Calories provide the energy your body needs to ace your workout session and grow muscles. If you're not eating enough, your body won’t have the necessary energy to repair muscle tissues after exercise. 

It's important to understand that these additional calories should come from nutrient-dense sources that support muscle growth, including protein, healthy fats, and complex carbohydrates. Always rely on a healthy diet for more calories, not on an unhealthy pile of junk food. 

How to Calculate Your Daily Caloric Needs

Many of you might not have heard of TDEE, it stands for Total Daily Energy Expenditure. TDEE accounts for all the calories you burn in a day, including physical activity and bodily functions like digestion and metabolism. You must determine TDEE first if you want to calculate how many calories you need every day to power your muscles.

Here’s a basic formula to estimate your TDEE:

1. Calculate your Basal Metabolic Rate (BMR)

This is the number of calories your body needs to perform basic functions while at rest.

Men: BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) + 5

Women: BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) - 161

1. Multiply your BMR by an activity factor

Sedentary (little to no exercise): BMR x 1.2

Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375

Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55

Very active (hard exercise/sports 6-7 days a week): BMR x 1.725

How Many Calories Should You Get from a Mass Gainer?

The exact number of calories you should get from a mass gainer depends on your overall caloric needs and how much you’re able to consume through whole foods. On average, a mass gainer provides anywhere from 500 to 1,200 calories per serving, depending on the brand and product.

If you're struggling to meet your calorie goals through regular meals, a mass gainer can help bridge that gap. For instance, if your goal is to consume 3,000 calories per day, but you can only manage 2,500 through food, you might need to supplement with a high-calorie mass gainer that provides 500 additional calories per scoop. It’s important to check the mass gainer calories per scoop on the label to determine how much to take.

How to Use a Mass Gainer for Optimal Results

Using a high calorie mass gainer effectively means integrating it into your diet at the right times and amounts. Here are a few tips to make the most out of your mass gainer supplement:

Timing

It’s best to consume your mass gainer either post-workout or between meals. Taking it post-workout ensures that your muscles receive a quick supply of protein and carbohydrates for recovery. Whether you go for 1 scoop mass gainer calories or more it depends on you. 

Portion Control

Always read the label to check the calories in mass gainer and adjust according to your needs. For some, consuming an entire serving of mass gainer may be too many calories at once. In this case, you can start with half a serving.

Balanced Diet

While mass gainers can provide a significant amount of calories, don’t rely on them exclusively. Make sure the bulk of your calories come from whole foods like lean meats, vegetables, fruits, and whole grains.

Potential Pitfalls of Overusing Mass Gainers

Excessive Caloric Intake

Consuming excess calories can stress your body and metabolism. Your body might not burn all the calories leading to more fat gain than muscle growth. 

Stress on Digestive system

Some people may experience digestive discomfort, such as bloating or gas, when consuming high-calorie mass gainers.

Nutrient Imbalance

A mass gainer should complement a balanced diet, not replace whole foods. Relying too heavily on mass gainers can result in a lack of essential vitamins and minerals.

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Tips for Choosing the Right Mass Gainer

Protein Content

Look for a mass gainer that provides an adequate amount of protein, as this is crucial for muscle growth. Mass gainer protein content should ideally be around 20-40 grams per serving.

Quality of Ingredients

Opt for a mass gainer with high-quality ingredients, including complex carbohydrates and healthy fats. Avoid products with excessive sugars or artificial fillers.

Caloric Density

Depending on your needs, select a mass gainer with the right calorie content per serving. A high-calorie mass gainer is ideal for individuals who have difficulty meeting their calorie goals through food alone.

Conclusion

Mass gainers can be a valuable tool for those looking to increase their caloric intake to support muscle growth. However, it’s crucial to balance your intake of mass gainers with whole foods and ensure you’re not consuming too many calories, which can lead to fat gain instead of muscle gain. By calculating your daily caloric needs and mass gainer calories per scoop strategically, you can achieve your muscle-building goals effectively.

Frequently asked questions 

Q1. How do I calculate my daily calorie needs for muscle gain? 

You can calculate your daily calorie needs by first finding your TDEE (Total Daily Energy Expenditure), then adding 250-500 calories on top of that for muscle gain.

Q2. How many calories should I aim to consume daily to gain muscle? 

The number of calories needed to gain muscle will depend on your activity level and metabolism, but typically you’ll need to eat 250-500 calories above your TDEE.

Q3. Can mass gainers make me gain fat instead of muscle? 

Yes, if you consume more calories than your body needs, even with a mass gainer, you can gain fat instead of muscle. It’s essential to monitor calories in mass gainer and adjust as needed.