Get personalized calorie and macronutrient recommendations based on your body stats, activity level, and bulking goals.
Calories per day to support your bulking goal
Expected weight gain per week with this plan
Divide your daily calories into 4-6 meals and snacks throughout the day. For optimal muscle protein synthesis, try to include protein in each meal (20-40g per meal).
Track your weight weekly (same day, same time) and adjust calories if needed. If you're not gaining at your target rate, increase calories by 200-300 per day. If gaining too fast, reduce by the same amount.
Ensure you're following a progressive overload strength training program 3-5 days per week. Without proper training stimulus, excess calories will be stored as fat rather than building muscle.
While hitting your calorie and macro targets is the priority, aim to get 80-90% of your nutrition from whole, nutrient-dense foods. This ensures you get the micronutrients needed for optimal recovery and growth.