Bulk how many calories

Going back one final time to the hypothetical pound man who needs between 2, and 2, calories a day for bulking, the number of calories needed per day from fat breaks down to between calories and calories. Unlike protein and carbs, fat contains 9 calories per gram, so this is equivalent to consuming 52 and 95 grams of fat per day. For the female example, it's equal to between calories and calories from fat, or between 37 and 67 grams each day.

If you want to calculate this via bodyweight, the research published in Sports recommends consuming between 0. This is equal to between For the best results, focus on healthy sources of fat , like extra-virgin olive oil, canola oil, nuts, avocados and fatty fish.

These are known as unsaturated fats. On the other end of the spectrum, according to the Academy of Nutrition and Dietetics , saturated fat should make up less than 10 percent of your daily calories — that is, less than between and calories, or between 26 and 27 grams of saturated fat.

When trying to bulk, some people like to turn to supplements, especially in the form of extra protein. This may not be the best strategy, however. In nearly all cases, the claims you'll bulk up quickly have not been evaluated by the U. Food and Drug Administration, and there will be a statement on the label confirming that. However, the research published in Sports states that some non-protein supplements may have ergogenic — or performance-enhancing — benefits for bodybuilders looking to gain muscle mass.

In other words, they won't help with bulking, but they may improve your workouts. These include consuming 3 to 5 grams a day of creatine monohydrate, 5 to 6 milligrams per kilogram of bodyweight of caffeine and 8 daily grams of citrulline malate. Nutrition Nutrition Basics Calories. Claudia is a registered dietitian with a PhD in physical activity, nutrition and wellness.

She is an expert in intuitive eating and nutrition science. Kelsey Casselbury. Kelsey Casselbury is a freelance writer and editor based in central Maryland.

Connect on LinkedIn. You need to increase your calories if you want to bulk up. Video of the Day. Calories Needed for Bulking. Bulking Calories Formula. Protein for Muscle Building. Carbohydrates for Energy. Earn Loyalty Points. View all Articles. Calories to Bulk To help us better understand the finer points of bulking, we have enlist the help of Maximuscle Ambassador Sean Lerwill. The Harris—Benedict equations revised by Roza and Shizgal, Our Products.

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Please enter a valid Email Address. Enter your email address to see your results. When it comes to bodybuilding, there are two common diet phases people tend to go through: cutting and bulking. In a cutting phase, the goal is to lose body fat while maintaining as much lean mass as possible aka get shredded. In a bulking phase, the goal is to gain weight, primarily muscle mass while minimizing fat gains.

Weight loss requires a calorie deficit while bulking requires a calorie surplus. Cycling through cutting and bulking phases is often used as a way to systematize and fine-tune your fitness approach. Since a bulk can result in somebody fat gain, most will follow this with a cut to slim down and shed any unwanted bodyweight, while maintaining lean mass.

Many find gaining weight can feel like the opposite of what they are looking for in their health and fitness goals. But bulking can benefit just about everyone. And every pound of muscle on your body is really worth keeping around.

The top reasons to think about trying a weight gain diet include:. The more fuel you give it, the better your workouts start to become, helping you reach your full fitness potential. The more lean tissue you have, the better your body composition typically is. Moreover, lean mass is more metabolic than fat, meaning your resting energy expenditure RMR or BMR and daily maintenance calories increase. More lean tissue is also linked to better health outcomes as we age, decreasing our risk of injury, improving recovery time, and decreasing the risk of certain chronic diseases like obesity and diabetes 1 , 2 , 3.

This goes without saying but eating more calories is only one part of building muscle. You cant just gorge on junk food and expect to see gains. Calories will determine the amount of weight you can gain or lose, but your macro ratios play a key role in determining the type of weight - lean tissue vs fatty tissue. Furthermore, your nutrition intake is important to fuel your engine properly - helping to support your workouts, aid in recovery, and minimize fat gain.

Here are the best foods for building muscle. A bulk diet that emphasizes quality, nutritious foods is commonly referred to as clean bulking or lean bulking. Whereas dirty bulking emphasizes calories and quantity over quality.