Bulking is a key phase in many fitness journeys, particularly for those looking to build muscle mass. Whether you’re an experienced lifter or just getting started, one of the most crucial factors in a successful bulking phase is understanding how many calories you need to eat to achieve optimal muscle growth.
In this guide, we will explain how many calories you should eat for bulking, the role of macronutrients in your diet, and provide useful tips to help you navigate your bulking journey effectively. Whether you’re aiming for lean muscle or a more substantial weight gain, the right calorie intake is the foundation of your success.
What is Bulking?
Bulking refers to a phase where you consume more calories than your body needs, with the goal of gaining weight, mostly in the form of muscle mass. This is typically done in preparation for a cutting phase, where fat is reduced while trying to maintain the muscle mass gained during the bulking phase.
During bulking, you are in a caloric surplus, meaning you are eating more calories than you burn, which provides your body with the energy necessary to build new muscle tissue. It’s important to ensure that the extra calories you consume are coming from nutritious sources, which will help you avoid gaining excessive fat.
How Many Calories Should I Eat for Bulking?
To calculate how many calories you should eat for bulking, you need to first determine your Total Daily Energy Expenditure (TDEE), which is the number of calories your body burns in a day. Once you have your TDEE, you can create a caloric surplus by adding extra calories to your intake.
Step 1: Calculate Your Basal Metabolic Rate (BMR)
Your BMR is the number of calories your body needs to perform basic functions like breathing, digestion, and maintaining body temperature. Several formulas can estimate BMR, but the Mifflin-St Jeor Equation is one of the most commonly used and accurate methods.
Mifflin-St Jeor Equation:
For men:
BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5
For women:
BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161
Let’s say you are a 25-year-old man, weighing 160 pounds (72.5 kg), and standing 5’10” (178 cm) tall.
BMR = 10 × 72.5 + 6.25 × 178 – 5 × 25 + 5 = 725 + 1112.5 – 125 + 5 = 1717.5 calories/day
So, your body needs 1717.5 calories per day just to maintain basic functions.
Step 2: Calculate Your Total Daily Energy Expenditure (TDEE)
Your TDEE accounts for the calories you burn through physical activity. Depending on your activity level, you multiply your BMR by an activity factor:
- Sedentary (little to no exercise): BMR × 1.2
- Lightly active (light exercise 1-3 days a week): BMR × 1.375
- Moderately active (moderate exercise 3-5 days a week): BMR × 1.55
- Very active (hard exercise 6-7 days a week): BMR × 1.725
- Extra active (very intense exercise, physical job): BMR × 1.9
For a moderately active person:
TDEE = 1717.5 × 1.55 = 2662.1 calories/day
Step 3: Add a Caloric Surplus for Bulking
To promote muscle growth, you need to eat more than your TDEE, but not too much. A good starting point is adding around 250-500 calories to your TDEE. This creates a caloric surplus that provides your body with enough energy to build muscle without gaining excessive fat.
For a TDEE of 2662 calories, your target for bulking would be:
- 250 calorie surplus: 2912 calories/day (moderate bulking)
- 500 calorie surplus: 3162 calories/day (aggressive bulking)
Macronutrients for Bulking
While total calories are essential, the quality of your calories matters just as much, especially during bulking. Your macronutrient breakdown will determine how your body uses the calories you consume. Here’s a look at the three main macronutrients: proteins, carbohydrates, and fats.
1. Protein: The Building Block of Muscle
Protein is essential for muscle growth and repair. When bulking, aim to consume between 1.0 to 1.2 grams of protein per pound of body weight. For example, a 160-pound man would consume approximately 160-192 grams of protein per day.
Protein-rich foods include:
- Chicken, turkey, and lean beef
- Fish and seafood
- Eggs and egg whites
- Dairy products like Greek yogurt and cottage cheese
- Legumes and beans
Protein not only helps with muscle repair but also provides a satiating effect, which can prevent overeating. It also has a higher thermic effect compared to fats and carbohydrates, meaning it takes more energy for your body to digest and metabolize protein.
2. Carbohydrates: Fuel for Workouts
Carbohydrates are your body’s primary source of energy. During bulking, you’ll need to consume more carbohydrates to support intense training sessions and help muscle recovery. Aim for about 2.0-2.5 grams of carbohydrates per pound of body weight.
For a 160-pound person, that would be approximately 320-400 grams of carbs per day.
Carbohydrate-rich foods include:
- Whole grains (rice, quinoa, oats)
- Starchy vegetables (sweet potatoes, potatoes, corn)
- Fruits (bananas, berries, apples)
- Legumes (lentils, chickpeas)
Eating enough carbohydrates ensures you have the energy to perform well in your workouts and recover effectively afterward. Excess carbs will also be stored as glycogen in your muscles, helping you gain weight in the form of muscle.
3. Fats: Essential for Hormone Production
Fats are an essential part of a healthy diet, particularly when it comes to maintaining hormonal balance. Aim to consume about 0.3 to 0.4 grams of fat per pound of body weight while bulking.
For a 160-pound individual, that’s around 48-64 grams of fat per day.
Healthy fats can be found in:
- Avocados
- Nuts and seeds
- Olive oil and coconut oil
- Fatty fish (like salmon and mackerel)
Fats play a crucial role in testosterone production, which is essential for muscle growth. They also help in the absorption of fat-soluble vitamins like vitamin D and vitamin A.
How to Track Your Calories for Bulking
Tracking your calorie and macronutrient intake can be one of the most effective ways to ensure that you’re hitting your bulking targets. Here’s how you can track your progress:
1. Use a Calorie-Tracking App
Apps like MyFitnessPal, Lose It!, or Cronometer can help you track your food intake, calories, and macronutrients easily. These apps have vast food databases, making it simple to log what you eat throughout the day.
2. Measure Your Portions
For accuracy, it’s essential to measure your food. Use a kitchen scale, measuring cups, or nutrition labels to make sure you’re eating the right amount of food to meet your bulking goals.
3. Adjust as Needed
Your calorie and macronutrient needs may change as you progress in your bulking phase. If you’re not gaining weight, you may need to increase your caloric intake. Conversely, if you’re gaining too much fat, consider reducing your caloric surplus slightly.
What Are the Best Foods for Bulking?
When bulking, it’s important to focus on nutrient-dense foods that support muscle growth without leading to excessive fat gain. Here are some excellent food choices for bulking:
1. Lean Proteins
- Chicken breast
- Turkey
- Salmon
- Eggs
- Greek yogurt
2. Whole Grains
- Brown rice
- Oats
- Quinoa
- Whole-wheat pasta
3. Healthy Fats
- Olive oil
- Nuts and seeds
- Avocados
- Nut butters
4. Vegetables
- Broccoli
- Spinach
- Sweet potatoes
- Brussels sprouts
5. Fruits
- Bananas
- Berries
- Apples
- Oranges
FAQ: How Many Calories Should I Eat for Bulking?
1. How many calories should I eat to bulk?
To bulk effectively, aim to consume 250-500 calories above your TDEE to create a caloric surplus. For example, if your TDEE is 2,500 calories, you should eat between 2,750 and 3,000 calories per day.
2. How many calories should I eat to gain muscle without fat?
A moderate caloric surplus is key to gaining muscle without excessive fat. Aim for 250-300 extra calories above your TDEE, combined with strength training and protein-rich foods to optimize muscle gain.
3. How do I calculate my TDEE for bulking?
To calculate your TDEE, multiply your BMR by an activity factor based on your activity level (e.g., sedentary, moderately active). Once you know your TDEE, add 250-500 calories to create a surplus for bulking.
4. Should I focus more on protein or carbs for bulking?
Both protein and carbs are important for bulking. Protein helps build muscle, while carbs fuel your workouts and promote recovery. Ensure that you’re consuming an adequate amount of both, aiming for 2.0-2.5 grams of carbs per pound of body weight and 1.0-1.2 grams of protein per pound.
5. What’s the best way to track my bulking calories?
Use a calorie-tracking app like MyFitnessPal to log your meals, and measure your food portions accurately with a kitchen scale. Adjust your intake based on your progress.
Conclusion
Bulking requires a strategic approach to calorie intake, macronutrients, and exercise. For a 135-pound individual, your calorie needs will vary based on your activity level and goals, but a good starting point is to add a 250-500 calorie surplus to your TDEE. Focus on nutrient-dense foods, high in protein, healthy fats, and complex carbs to optimize muscle growth and minimize fat gain.
By tracking your calories, adjusting your diet as needed, and staying consistent with your workouts, you can successfully navigate your bulking phase and build muscle efficiently. Keep in mind that every person’s needs are different, so monitor your progress and make adjustments as needed to achieve your muscle-building goals.
