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Step 1: Determining Calories First step again is to calculate roughly how many calories you need per day.Contrary to the cutting article, there will be no category for sedentary folks who do little to no exercise.If you read the cutting blog, you may be surprised that protein requirements are lower here than they were for dieting, considering we think of protein as the “Building blocks of muscle.” More protein = more muscle, right? The general consensus of the research suggests that you need around 0.8 grams per pound daily to build and maintain muscle mass.When cutting, we upped this to 1 gram per pound, as a lower calorie intake can cause muscle loss, so a little extra protein acts as a buffer.Additionally, you will be hungrier when dieting, and protein has a satiating effect.

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The method I prefer to use myself and with clients, (and which I think you’ll prefer) is a lean gaining approach.

Multiply by 20 if you have an active job and train hard with weights two to three times per week, or have a sedentary job but train hard with weights four to six times per week, or two to three times per week with additional high-intensity cardio sessions thrown in.

Multiply by 22 if you have an active job and train hard with weights four to six times per week, or you’re an athlete performing multiple weights and cardio sessions weekly or even daily.

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