How Do I Determine My Bulking Calories?

The first law of thermodynamics states that energy cannot be created or destroyed but can be converted from one form to another. Understanding this rule is fundamental if you wish to build muscle mass.

This is because resistance training alone will not produce muscle mass. You must also provide your body with energy through food, which can be converted into muscle.

Moreover, the total energy balance within your body must be positive to create new tissue. In other words, you must eat more calories than you burn, also called a calorie surplus.

Therefore, determining your calorie surplus first requires knowing how many calories you burn daily. This number depends on your body mass, activity level, and workout routine.

Some calculations can accurately predict how many calories you burn by inputting these factors. And I have developed my own equation that considers several more variables.

However, countless activity trackers are available today to measure your energy expenditure. I’ve used chest straps and smartwatches for this, but the Oura ring is my go-to for accurate data.

Once you know your total daily energy expenditure or TDEE, the next step is calculating your calorie intake. You can shoot for a nominal amount, but I like to use a percentage.

For lean bulking, you should aim for around 10% more calories than you burn. I recommend a calorie surplus of 20% or higher for more aggressive bulking.

For instance, I typically burn around 2,700 calories on days I work out. So, my bulking calorie target would be 3,240 calories (2,700 x 1.2).

Click here to try my free bulking calorie calculator.