casanovaaa
Senior Member
The number of calories you should consume for bodybuilding depends on factors like your **current weight, activity level, training intensity, and goals** (bulking, cutting, or maintaining). Here’s a general guideline to help you calculate:
1. **Calculate Your Maintenance Calories**
- Use a Total Daily Energy Expenditure (TDEE) calculator or multiply your **body weight (in lbs)** by 14–16 (for moderately active individuals).
- Example: If you weigh 180 lbs, your TDEE is approximately 2,520–2,880 calories/day.
2. **Adjust Based on Your Goal**
- **Bulking (gaining muscle):** Add 10–20% more calories (250–500 surplus).
- Example: If your TDEE is 2,800 calories, aim for 3,000–3,300.
- **Cutting (losing fat):** Subtract 10–20% of calories (250–500 deficit).
- Example: If your TDEE is 2,800 calories, aim for 2,300–2,550.
3. **Macronutrient Breakdown**
- **Protein:** 1–1.2 grams per pound of body weight.
- Example: For 180 lbs, consume 180–216g.
- **Carbohydrates:** 40–60% of total calories (higher for bulking, moderate for cutting).
- **Fats:** 20–30% of total calories.
Sample Daily Calorie Intake
For a 180-lb person:
- **Bulking:** ~3,000 calories (200g protein, 375g carbs, 80g fat).
- **Cutting:** ~2,300 calories (200g protein, 200g carbs, 60g fat).
### Tips for Optimal Nutrition
- **Eat clean:** Focus on whole foods like lean proteins, complex carbs, and healthy fats.
- **Track progress:** Adjust calories based on weight changes and energy levels.
- **Timing:** Space meals and protein intake evenly throughout the day.
1. **Calculate Your Maintenance Calories**
- Use a Total Daily Energy Expenditure (TDEE) calculator or multiply your **body weight (in lbs)** by 14–16 (for moderately active individuals).
- Example: If you weigh 180 lbs, your TDEE is approximately 2,520–2,880 calories/day.
2. **Adjust Based on Your Goal**
- **Bulking (gaining muscle):** Add 10–20% more calories (250–500 surplus).
- Example: If your TDEE is 2,800 calories, aim for 3,000–3,300.
- **Cutting (losing fat):** Subtract 10–20% of calories (250–500 deficit).
- Example: If your TDEE is 2,800 calories, aim for 2,300–2,550.
3. **Macronutrient Breakdown**
- **Protein:** 1–1.2 grams per pound of body weight.
- Example: For 180 lbs, consume 180–216g.
- **Carbohydrates:** 40–60% of total calories (higher for bulking, moderate for cutting).
- **Fats:** 20–30% of total calories.
Sample Daily Calorie Intake
For a 180-lb person:
- **Bulking:** ~3,000 calories (200g protein, 375g carbs, 80g fat).
- **Cutting:** ~2,300 calories (200g protein, 200g carbs, 60g fat).
### Tips for Optimal Nutrition
- **Eat clean:** Focus on whole foods like lean proteins, complex carbs, and healthy fats.
- **Track progress:** Adjust calories based on weight changes and energy levels.
- **Timing:** Space meals and protein intake evenly throughout the day.
