he easiest way to determine how many calories you need is to weigh yourself at least three times a week and record what you eat using a calorie tracking app.
If your weight stays the same, the daily number of calories you eat is your maintenance calories — in other words, you’re not losing or gaining weight, but maintaining it.
During your bulking phase, it’s recommended to increase your calorie intake by 15%. For example, if your maintenance calories are 3,000 per day, you should eat 3,450 calories per day (3,000 x 0.15 = 450) during your bulking phase (6Trusted Source).
When transitioning from a bulking to a cutting phase, you would instead decrease your maintenance calories by 15%, meaning you would eat 2,550 calories per day instead of 3,450.
As you gain weight in the bulking phase or lose weight in the cutting phase, you will need to adjust your calorie intake at least monthly to account for changes in your weight.
Increase your calories as you gain weight in the bulking phase and decrease your calories as you lose weight in the cutting phase for continued progression.
During either phase, it’s recommended not to lose or gain more than 0.5–1% of your body weight per week. This ensures that you don’t lose too much muscle during the cutting phase or gain too much body fat during the bulking phase (7Trusted Source).
Macronutrient Ratio
Once you establish the number of calories you need, you can determine your macronutrient ratio, which is the ratio between your protein, carbohydrate and fat intake.
Unlike the difference in your calorie needs between the bulking and cutting phase, your macronutrient ratio does not change.
Protein and carbs contain four calories per gram, and fat contains nine.
It’s recommended that you get (6Trusted Source, 7Trusted Source):
30–35% of your calories from protein
55–60% of your calories from carbs
15–20% of your calories from fat
Here’s an example of the ratio for both a bulking and cutting phase:
Bulking phase Cutting phase
Calories 3,450 2,550
Protein (grams) 259–302 191–223
Carbs (grams) 474–518 351–383
Fat (grams) 58–77 43–57
These are general guidelines, so its best to consult with a registered dietitian to determine your individual needs based on your goals to make sure your diet is nutritionally adequate.
If your weight stays the same, the daily number of calories you eat is your maintenance calories — in other words, you’re not losing or gaining weight, but maintaining it.
During your bulking phase, it’s recommended to increase your calorie intake by 15%. For example, if your maintenance calories are 3,000 per day, you should eat 3,450 calories per day (3,000 x 0.15 = 450) during your bulking phase (6Trusted Source).
When transitioning from a bulking to a cutting phase, you would instead decrease your maintenance calories by 15%, meaning you would eat 2,550 calories per day instead of 3,450.
As you gain weight in the bulking phase or lose weight in the cutting phase, you will need to adjust your calorie intake at least monthly to account for changes in your weight.
Increase your calories as you gain weight in the bulking phase and decrease your calories as you lose weight in the cutting phase for continued progression.
During either phase, it’s recommended not to lose or gain more than 0.5–1% of your body weight per week. This ensures that you don’t lose too much muscle during the cutting phase or gain too much body fat during the bulking phase (7Trusted Source).
Macronutrient Ratio
Once you establish the number of calories you need, you can determine your macronutrient ratio, which is the ratio between your protein, carbohydrate and fat intake.
Unlike the difference in your calorie needs between the bulking and cutting phase, your macronutrient ratio does not change.
Protein and carbs contain four calories per gram, and fat contains nine.
It’s recommended that you get (6Trusted Source, 7Trusted Source):
30–35% of your calories from protein
55–60% of your calories from carbs
15–20% of your calories from fat
Here’s an example of the ratio for both a bulking and cutting phase:
Bulking phase Cutting phase
Calories 3,450 2,550
Protein (grams) 259–302 191–223
Carbs (grams) 474–518 351–383
Fat (grams) 58–77 43–57
These are general guidelines, so its best to consult with a registered dietitian to determine your individual needs based on your goals to make sure your diet is nutritionally adequate.
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