How Many Calories Do You Need for the Gym? How to Measure Them Effectively?

If you are a gym enthusiast, then calories are familiar to you. However, some people still don’t know how to measure calories properly. This is a different matter. Do you know what calories actually are? How do calories work in the human body, and why are they necessary? To learn all these things, you need to read the full article. In this article, I will try to cover many aspects of calories. Calories are important nutrients for the human body, and there is a minimum amount required by the body based on various activities. By comparing everything, different types of people need different amounts of calories for a healthy life.

Hey, this is Rakib Hussain. I am a gym lover and have been working out for 5 years so far. In this fitness journey, I have learned many things, and these are common for all beginners. So, I thought I should share them with my audience. To clarify and build trust, you can check my improvement progress. I trust that if you follow my tips and suggestions, you will be able to achieve better fitness like me. Now, let me share my years of experience with you.

What Are Calories and Why Are They Important?

Calories are units of energy that we get from foods, drinks, etc. They provide energy to the human body and are used during physical activity. Mainly, we get calories from three nutritional contents: carbohydrates, proteins, and fats. But we can’t take the same amount of calories from all nutritional contents. These three ingredients contain different amounts of calories per gram. For example, protein contains 4 calories per gram, carbohydrates contain 4 calories per gram, and fats contain 9 calories per gram. This is important to know.

Now, why are calories important? Calories are units of energy, so if we don’t provide enough calories to our body, it will be unable to function properly. A person should take calories from all types of ingredients like protein, carbohydrates, and fats, not just one type. But you should know how many calories are necessary for your body. Different people have different needs, so you have to measure your calorie needs first. Do you know how to measure your calorie needs?

How Many Calories Does a Gym-Goer Need?

Not only a gym-goer but also a normal person should learn about the calories needed for their body. To know how many calories you need, you first need to calculate your BMI (Basal Metabolic Rate). Here, I am sharing my BMI calculation and calorie calculation as an example. Follow the table carefully, and you will understand.

My BMI Calculation Results:

Category	Value
Age	23
Gender	Male
Height	167 cm
Weight	56kg
BMI	20.1 kg/m² (Normal)
Healthy BMI Range	18.5 – 25 kg/m²
Healthy Weight Range	51.6 kg – 69.7 kg
Exercise	4-5 days a week

My Calories Calculation Results:

Goal	Calories/Day	Percentage%
Maintain weight	2188	100%
Mild weight lossMild weight loss (0.25 kg/week)	1938	89%
Weight loss (0.5 kg/week)	1688	77%
Extreme weight loss (1 kg/week)	1188	54%

These are my calorie and BMI measurements, but your BMI and calorie results would be different. However, the method is the same. If you understand my calorie and BMI calculation, you will understand yours as well. The average amount of calories for a normal person is 2000-3000, but it is better to calculate your calorie needs because it depends on your body situation, age, height, weight, and activities.

How Many Calories Does a Person Burn During a Gym Workout?

Once you understand how many calories are needed, now you can easily understand how many calories you burn in the gym. A person who works out burns different amounts of calories depending on the type of workout. There are many types of workouts, like weight lifting, strength training, yoga, and stretching. But the most calorie-burning exercises are running, swimming, and cycling. On average, you can burn 590 to 931 calories per hour while running. In the gym, a person burns on average 350-500 calories per hour, depending on the type of workout. So, if a person does a 2-hour workout, they may burn 1000 calories (if we consider the highest range). However, a 2-hour workout is not ideal for the body. So, working out is not the only way to burn calories. To lose calories, you should also focus on food and diet.

Why Are Calories Necessary for Our Body?

Why are calories necessary for our body? It’s simple: calories are units of energy we get from food. If you are a gym-goer and want to maintain healthy fitness, your understanding of calories should be proper. For example, if you are working out and want to gain muscle, you should focus on your calorie goal. Suppose you are doing an intense workout and have already calculated your calorie needs. Now, you must provide your body with the minimum necessary calories. Otherwise, your body will become weak very quickly. Make sure you get your calories from healthy foods and from all types of nutrients.

Where Do We Get Calories?

Every food contains calories, but not all types of food are healthy. We should focus on healthy food. Let’s discuss where we get calories. We specifically get calories from proteins, fats, and carbohydrates. You will also get calories from junk food, soft drinks, unhealthy fats, sugar, processed foods, and various types of drinks. However, these are not healthy sources of calories and will have negative effects on your body. Therefore, you should take calories from healthy foods. Your calorie sources should be balanced, including protein, carbohydrates, and essential fats. Everything is necessary for our body. But most of the time, we need to get calories from protein, as protein is an essential nutrient for gym-goers. Carbohydrates are also essential because they provide us with energy. Without energy, how can you work out? Essential fats help the body with cell structure, hormone production, nerve function, and skin and hair health. So, keep in mind that our calorie sources should be balanced.

Do Women and Men Need the Same Amount of Calories?

No, men and women need different amounts of calories. When you use a calorie calculator, it will ask for your gender. On average, men need 2000-3000 calories per day, while women need fewer calories. Women require 1600-2400 calories per day. Why do women need fewer calories? Because women have different body compositions and metabolisms. Women also have less muscle mass and more fat on their bodies, which are the main reasons for needing fewer calories.

How to Measure Calories for Weight Gain?

Many gym-goers target weight gain. They work hard for it but don’t realize that if they don’t focus on calories properly, they can’t gain weight. Only calories can help you gain weight. Our body gains one pound of weight when we consume an extra 3500 calories. For example, if you need 3000 calories daily and you provide your body with 3500 calories per day, then after 7 days, you will gain one pound of body weight. This is a simple process for weight gain. There is no alternative to gaining muscle. But many beginners think that more workouts help them gain muscle and weight. However, there is no direct connection between working out and weight gain. Working out only helps shape the body. It helps you get a muscular body, not gain weight. So, I recommend avoiding excessive workouts.

How to Measure Calories for Weight Loss?

The weight loss process is similar. Just as our body gains one pound of weight for every 3500 extra calories, we lose one pound of weight by reducing 3500 calories. But this process should be gradual. If you cut too many calories, your body will become unhealthy. You should reduce 500 calories daily in your diet. After 7 days, this will amount to 3500 calories. This is a healthy process. And you must avoid excessive workouts. Too much exercise cannot help you lose weight. I noticed that some of my friends work out for 2-3 hours but don’t lose weight. After explaining the proper process to them, they followed it, and now they are seeing better results. Excessive workouts can harm your body and lead to injury.

Best High-Calorie Foods for Energy and Muscle Gain!

Selecting the right food is necessary because healthy foods provide essential nutrients. But many beginners don’t know which foods are best for gym-goers. As an experienced person, I can help you with that. In my daily diet, I follow these foods, which are recommended by professional bodybuilders and doctors. You don’t need to worry. Your diet should be balanced, as I have already mentioned. Here are some of the best foods for gym-goers that will provide healthy nutrients and help you gain muscle and maintain a healthy fitness level. For getting calories, we will focus on three types of foods: protein, carbohydrates, and essential fats. Let’s start talking about the best foods for the gym.

1. Soya Chunks

Do you know how many calories soya chunks contain? Soya chunks are an excellent food choice for gym-goers. In 100 grams of soya chunks, you get 466 calories, and they’re rich in healthy calories. Additionally, soya chunks provide 36 grams of intact protein per 100 grams. So, soya chunks are a great option for calories and should be included in your daily diet. They have no negative effects on your health.

2. Various Types of Nuts

Nuts are another excellent food choice for workout lovers. Why are nuts so beneficial for gym-goers? They are naturally high in fat and protein. In every 100 grams of mixed nuts, there are 607 calories. Furthermore, nuts offer various essential nutrients, such as 20 grams of protein on average in every 100 grams of mixed nuts. So, nuts are a good source of both calories and protein. I recommend that all of my gym friends include nuts in their daily diet.

3. Mixed Seeds

Mixed seeds are another great source of calories. In 100 grams of mixed seeds, you can get 550-600 calories on average. These seeds are also high in protein and contain some essential fats. So, by comparison, mixed seeds are very important for anyone who’s passionate about fitness.

4. Oily Fish – A Great Source of Healthy Calories

Do you know how healthy fish is? Especially sea fish, they are an excellent source of protein and healthy fats. In every 100 grams of fish, you get 220 grams of healthy protein and about 15% essential fats. If we calculate the calories, 100 grams of fish provide around 1120 calories (this number might vary based on the type of fish). Fish is a great nutritional option for all gym enthusiasts, and it has no side effects. You can consume fish regularly without any health issues.

5. Healthy Oils

Healthy oils are also a good option for high-calorie foods. Some examples of healthy oils include olive oil, coconut oil, and avocado oil. These oils can be used in small amounts to make your daily meals more nutritious. For example, 1 teaspoon of olive oil contains 120 calories, 1 teaspoon of coconut oil contains 120 calories, and 1 teaspoon of avocado oil contains 124 calories. You should use these oils for cooking rather than regular oils, as they are more beneficial for your health.

6. Dried Foods – A Great Source of Calories

Dried foods are highly nutritious, containing high levels of protein and calories. On average, 100 grams of dried foods provide 250-500 calories. The great thing about dried foods is that they’re not harmful to your health. You can eat them at any time. Some of the best dried foods include almonds, walnuts, dates, and raisins. These foods can be mixed with other ingredients for added variety and nutrition.

7. Whole Grains

Whole grains are another excellent source of healthy calories. In addition to calories, whole grains provide fiber and carbohydrates, both of which are essential for the human body. Carbohydrates are especially important for providing energy during your workouts. Some great examples of whole grains include oats, quinoa, and brown rice. There are more whole grains available, and you can adjust your diet plan according to your preferences.

Can Supplements Help You Consume More Calories?

Yes, supplements can help you consume more calories if you are unable to fully meet your daily caloric requirements with whole foods. However, I always suggest that you focus on natural foods. Supplements aren’t inherently bad for your health, but natural foods contain complex nutrients that you won’t get from supplements. If you need to supplement your diet, make sure to choose high-quality brands. Below are a few supplements that can help you meet your calorie needs:

1. Dymatize Super Mass Gainer

Dymatize Super Mass Gainer is an excellent supplement for beginners. It provides 1284 calories, 52 grams of protein, 245 grams of carbohydrates per serving, and 52 grams of fat. One serving per day is enough if you’re struggling to meet your calorie needs with whole foods. This is a great supplement with a reasonable price.

2. MuscleTech Mass-Tech Extreme 2000

MuscleTech Mass-Tech Extreme 2000 is another great supplement for mass gainers. It contains 2130 calories, 60 grams of protein, and 460 grams of carbohydrates per serving. It’s available in various flavors and is ideal for those looking to gain mass.

3. Optimum Nutrition Serious Mass

Optimum Nutrition Serious Mass is another fantastic supplement for muscle gain. Each serving provides 1250 calories, 50 grams of protein, and 252 grams of carbohydrates, along with vitamins and minerals. It’s available in various flavors and is perfect for gym beginners.

4. GNC Pro Performance Bulk 1340

GNC Pro Performance Bulk 1340 provides 1340 calories and 50 grams of protein per serving. It also contains glutamine, which supports muscle energy, recovery, and growth. This is a well-researched supplement from a popular brand, and it’s suitable for beginners.

5. Naked Nutrition Naked Mass

Naked Nutrition Naked Mass is a powder supplement that contains 1230 calories, 50 grams of pure protein, and 248 grams of carbohydrates per serving. It’s a popular supplement for weight gain and bulking. It’s available in various flavors, and it can be a good choice for beginners.

Why is the Best Workout Important Along with Proper Nutrition?

Once you have everything set in place for your fitness, but you’re not doing the right workout, your diet and supplements will not have the desired impact. Why is the best workout necessary alongside proper nutrition? It’s because a balanced workout routine, combined with healthy nutrition, will bring you the best results.

Doing a proper workout doesn’t mean spending hours in the gym. A best workout involves doing exercises correctly, following the right routine, and ensuring you give your body proper rest. Nutrition helps maintain overall health, but the right workout is what builds strength, muscle, and endurance.

Conclusion

If you’ve made it to the end of this article, congratulations! You’ve covered a lot of important information about working out and fitness. This knowledge is essential for any beginner at the gym. Many beginners fail because they lack understanding and proper guidance, but with the right knowledge, you’ll stay motivated and make progress.

I hope the information I shared has been helpful and informative for your fitness journey. Whether you’re focusing on gaining muscle, losing weight, or just improving your fitness, this knowledge will guide you in the right direction. Stay consistent, trust the process, and keep pushing forward.

Thank you for reading the full article!