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The National Academy of Medicineâs recommended daily allowance (RDA) for zinc is 11 mg for adult men need 8 mg for adult women. For pregnant women, the NAM recommends intakes in the range of 11 to 12 mg.
Let me break that downâ¦. Men: 250 additional calories per day. For example, if you are a guy with a daily calorie maintenance level of 2000 calories, you should now eat about 2250 calories per day to build muscle. Whatever your maintenance level is, just be 250 or so calories above it each day.