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Calorie Needs and Macronutrients The goal for competitive bodybuilders is to increase muscle mass in the bulking phase and reduce body fat in the cutting phase. Hence, you consume more calories in the bulking phase than in the cutting phase. How Many Calories Do You Need? The easiest way to determine how many calories you need is to weigh yourself at least three times a week and record what you eat using a calorie tracking app . If your weight stays the same, the daily number of calories you eat is your maintenance calories — in other words, you’re not losing or gaining weight, but maintaining it. During your bulking phase, it’s recommended to increase your calorie intake by 15%. For example, if your maintenance calories are 3,000 per day, you should eat 3,450 calories per day (3,000 x 0.15 = 450) during your bulking phase ( 6 Trusted Source ). When transitioning from a bulking to a cutting phase, you would instead decrease your maintenance calories by 15%, me...
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