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Plus, for those of you who carry a large amount of muscle mass and have a higher bodyweight, your calorie intake will be fairly high.
Carbs and fat are inversely proportional, so the more you have of one, the less you have of the other.
Following up from my previous post on calculating the calories and macros you need for a successful cut or fat loss diet, I decided to continue in the same vein and write a similar blog on estimating calorie and macro needs for bulking.
Here’s the cutting post – Starting as we did in the above, let’s first define macronutrients and bulking: Macros are protein, carbs and fat.
As this is a bulking diet, your calories will be higher, so you needn’t worry about muscle loss or hunger, hence the 0.8 grams per pound recommendation.
The eagle-eyed among you will notice that the following is almost an exact replica of the fat calculation from the cutting article.
Protein and carbohydrate have 4 calories per gram, fat has 9 calories per gram.
Therefore, going with the 18/20/22 figures would lead to excessive fat gain in all but the most active, genetically gifted females.
Here’s what women should do Take your bodyweight in pounds and multiply it by 16, 17 or 18 – Multiply by 16 if you have a sedentary job and train hard with weights two to three times per week.
Using this approach (depending on your starting point) you could bulk for 12 to 24 months while still looking lean and without fear of gaining an uncomfortable or excessive amount of body fat.
Step 1: Determining Calories First step again is to calculate roughly how many calories you need per day.