It's no surprise that bodybuilders require more calories each day compared to the average person. In order to put on lean muscle mass and have enough energy for intense daily workouts, a bodybuilder needs to consume a greater number of calories from protein, carbohydrates and fats, while limiting empty calories from sugar and alcohol. The optimal number of daily calories varies in each case, and it is largely influenced by your bodybuilding goal, body size and workout intensity.
Calories
Although the amount can vary significantly in a case-to-case basis, the American College of Sports Medicine suggests the majority of bodybuilders and other strength-training athletes may need between 3,000 and 5,000 calories per day. More specifically, the ACSM recommends consuming between 44 and 50 calories per kg of bodyweight. Convert your bodyweight from lbs. to kg by dividing it by 2.2. For instance, a 190-lb. bodybuilder may want to get 3,800 to 4,318 calories per day.
More or Less?
Bodybuilders looking to burn body fat in the weeks leading up to a competition would want to consume on the lower end of the ACSM's daily caloric recommendation, or about 44 calories per kg of bodyweight. Bodybuilders who need to put on lean muscle mass would want to consume 50 calories per kg of bodyweight or even slightly more, according to the ACSM. To put on 1 lb. of lean muscle mass per week, you must consume an extra 500 calories per day beyond your bodyweight maintenance calorie level. For example, if you find that you maintain your bodyweight by eating 4,000 calories-a-day, you would have to consume 4,500 calories to gain 1-lb. per week.
Ratio
It's important to divide up your daily calories using the proper macronutrient ratios. The three primary macronutrients are protein, carbohydrates and fats; all three are critically important to a bodybuilder's success. The International Sports Science Association suggests consuming about 15 percent of your daily calories from fat, 20 percent from protein and 65 percent from carbohydrates. Based on a 4,000 calorie-a-day bodybuilding diet, this would equate to 600 calories from fats -- 67 g of fats, 800 calories from protein -- 200 g of protein and 2,600 calories from carbohydrates -- 650 g of carbs. This ratio may vary slightly, but it is a base recommendation for bodybuilders.
Foods
It's important to make every calorie count, so eating ice cream or sugar sodas is not the optimal choice when trying to put on weight. Instead, get the extra calories from nutrient dense foods like whole grain foods, vegetables, fruit, lean protein sources and low-fat dairy products. A sample bodybuilding meal may consist of a baked fish fillet, side of mixed vegetables, whole grain rice and glass of milk. Consume five to seven meals per day to keep your metabolism high and muscle tissue filled with its main energy source called glycogen.
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