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Your body uses extra calories, in association with strength sessions, to build muscle. To achieve a calorie surplus, on average aim for about 500 calories (cal) more than you need to maintain your weight. For example, the average person needs 2000 cal. To bulk up, this same person would need 2500 cal. With this knowledge you will be able to calculate how many calories you need for bulking up. For those that are absolutely new to all this, i do have to add that this is just the first part. You will need to split the total amount of calories in carbs, protein and fat but i will discuss more about this is a future article. Someone else of my exact measurements may only need 2600 calories or so to bulk, while others may need closer to 4000. Find your body type as a result, other calculators underestimate how many calories you need. For example, the top 5 bulking calculators say i need to eat around 2,600 calories to gain weight. When i lose weight rapidly at that number because i have an ecto-meso body type. That's why you need to test your maintenance calories for 2-3 weeks before you start your bulk. Once you're certain that your maintenance calories are accurate then you can add the 200-300 calorie surplus. The next hurdle is learning how to count calories properly. But if you’re sitting at a cubicle for most of the day, then you’re obviously not going to need that many calories. Basically the more active you are, the more calories you need. For lean bulking, here’s what your calorie intake is going to look like: training day intake: maintenance intake + approx. Weight loss/ cutting: to lose fat, cut the number of calories resulted from step #2 by 10 to 20%, or eat 100 to 500 calories less daily than you normally do (deficit starts at 100 for those who only have to lose a few pounds, and may safely go up to 500 for obese individuals). The more you cut, the faster the results. Online coaching – email: mattdoesfitness@hotmail. Now all we need to do is take this number and multiply by 19 to get our daily calorie surplus needed to build muscle. 152 x 19 = 2888 calories boom! – the result is 2,888 calories per day , which should cover bmr, general daily activity, training, and a surplus to facilitate new muscle growth. You would then follow a few months of bulking with a calorie-restrictive cutting program. Most people do begin their fitness journey with a cutting diet, as reducing bodyfat is the priority. I am looking into doing a bulk/cut phase starting with bulking. I am worried about gaining to much weight(fat). How many calories do you eat and how did you decide on that amount. Also how much exercise (lifting and cardio) needs to be done each week to ensure minimial fat gain but still gain muscle. A good estimate of how many calories you should be consuming is to take your body weight and multiply it by 16. (for example: 200 pounds x 16 = 3,200 calories. ) if you don’t see any gains after two 
 

However, please be reassured that many people take steroids with minor or no side effects. Please also remember that steroids are often extremely effective and can be life-saving. If any of the suggestions here is unclear, or seems irrelevant to you, please discuss it with your physician. Note: Which “steroids” are we talking about: The term “steroids” here refers to anti-inflammatory steroids (corticosteroids) such as prednisone and methylprednisolone (Medrol’) and dexamethasone (Decadron’), how many calories do you need for bulking. The information below does not refer to muscle-building or “androgenic” steroids (such as testosterone), which share some chemical similarities but function quite differently than anti-inflammatory steroids.  
 
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