How can I gain muscle ?

[kenvil3]

Hey I’m a 13M and im 5’7 and im around 105 pounds so im severely underweight . Im trying to gain some weight but im not sure where to start . I know there’s a certain amount of calories I should be in taking to gain weight but im not sure what the amount is. Can someone help me? I’ll also be working out so here’s my schedule right now :

Upper Body:

• Ladder Pushups
• 4 x 10 Shoulder taps
• 4 x 25 Pushups
• 4 x 25 Dumbell lifts each hand
• 4 x 10 Pull-Ups
• 4 x 10 Clap Push-ups (optional)

Lower Body:

• 4 x 25 Standard Squats
• 3 x 6 Split Squat Jumps ( Each leg)
• 3 x 8 Squat Jumps
• 3 x 20 Calf Raises
• 3 x 1 min Wall Squats

Core:

• 4 x 25 Crunches
• 3 x 10 Russian Twist (each side)
• 3 x 20 Sit up reach
• 3 x 20 Suitcase Crunch
• 3 x 1 min Plank

I do
Monday upper
Tuesday lower and core
Wednesday rest
Thursday upper
Friday lower and core
Sat rest
Sun rest

TLDR: I’m a 5’7 105 pound male, how many calories a day should I consume to gain muscle ?

 

[guyfromnorway]

@kenvil3 You can search online for "Maintenance Calorie Calculator". There are quite a few out there, check a few of them and maybe take the average. You need to put in your age, sex, height, weight, how much you exercise etc.

You can then compare it to the amount of calories you actually consume daily. For gaining mass, add about 200 cals to your maintenance calories.

 

[kenvil3]

@guyfromnorway Thank you