How to Calculate Bulking Calories?

How to Calculate Bulking Calories Step by Step

To learn how to calculate bulking calories, follow these simple steps:

Step 1: Know Your Maintenance Calories

Your maintenance calories are the number of calories your body needs to stay the same weight. This depends on your:

• Age
• Gender
• Height
• Body weight
• Activity level

You can find your maintenance calories using the Mifflin St Jeor equation.

Step 2: Add a Calorie Surplus

Once you know your maintenance calories, add a small surplus:

• Beginners: Add 250–300 calories per day
• Advanced lifters: Add 100–200 calories per day

This small increase will help you build muscle without adding too much fat.

Step 3: Track Your Progress

It’s important to track your weight and muscle mass weekly. If you're gaining too fast, reduce your calories slightly. If you're not gaining at all, increase them a bit.

You can do all of this with the Food Logger and Fitness Tracker in the MyFitnessCoach app!

Understanding Your Daily Calorie Needs

Your total calorie intake includes everything you eat and drink. To build muscle, your body needs more fuel. So let’s break it down:

• Protein: For building and repairing muscles
• Carbs: For energy
• Fats: For hormones and overall health

The right balance helps your body grow strong and healthy. The number of calories per day you need depends on your goals, metabolism, and how active you are.

Using a Calorie Calculator

You can use calorie calculators online or in apps to get a good starting point. But they don’t always tell the full story. You should adjust your calories based on how your body responds.

To make it super easy, the MyFitnessCoach app calculates your calories for you! You can even choose from different goals like weight gain, muscle building, or even lose weight (if you want to cut later).

Here’s what you’ll need to enter into a calculator:

• Body fat percentage (optional but helpful)
• Weight and height
• Age and gender
• Activity level

Then it will tell you how many daily calories you need.

Macronutrient Breakdown for Bulking

Once you know how many calories to eat, divide them into macronutrients:

Protein

• Aim for 1.0–1.2 grams per pound of body weight
• Helps build and repair muscles

Carbs

• Main energy source
• Should be your biggest macronutrient

Fats

• Important for hormones and energy
• Aim for 20–30% of your total calories

Use the MyFitnessCoach Food Logger to track your macros easily!

Smart Tips for Clean Bulking

Bulking isn’t about eating everything in sight. Smart bulking helps you build lean muscle without a lot of fat.

Tips:

• Eat whole, healthy foods
• Don’t skip meals
• Plan your meals in advance
• Get enough sleep
• Stick to resistance training
• Track your workouts and food daily

Our app offers Customized Workout Plans, Prehab & Rehab Workouts, and even Yoga and Meditation to keep your mind and body balanced.

Common Mistakes to Avoid

Even if you know how to calculate bulking calories, you can still make mistakes. Here are a few to avoid:

• Eating too much junk food
• Not tracking your calories
• Ignoring your training plan
• Not sleeping enough
• Gaining weight too fast

Aim to gain about 0.5 to 1 pound per week for clean muscle gains.

How the MyFitnessCoach App Helps

The MyFitnessCoach app makes it super easy to plan and track your bulking journey. It includes:

• Workout Logger
• Custom Diet Plans
• Fitness tracking from your wearables
• Build your own workouts
• Food Logger to track meals and snacks

And much more. Whether you want to gain muscle, improve your body composition, or learn about calorie intake, it’s all in one place.

Final Thoughts

Knowing how to calculate bulking calories is key to successful muscle building. By understanding your needs and tracking your food, you can gain muscle the right way. The process becomes even easier with tools like the MyFitnessCoach app, which helps with everything from food logging to building custom workouts.

Start your bulking journey today download MyFitnessCoach and hit your goals faster and smarter!