Calorie Needs and Macronutrients

 

The goal for competitive bodybuilders is to increase muscle mass in the bulking phase and reduce body fat in the cutting phase. Hence, you consume more calories in the bulking phase than in the cutting phase.

How Many Calories Do You Need?

The 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).