![]() ![]() Determine Your Lean Bulk CaloriesĪfter you have determined your maintenance calories, you will have to calculate how many more calories you will need to eat in order to lean bulk. The total number of calories that you burn in a day (your total daily energy expenditure, or TDEE) depends on your basal metabolic rate, the calories that you burn through exercise and other movement, along with the thermic effect of your food (TEF).įor example, a 30-year-old, 145-pound female who is 5’4” tall and moderately active could determine her maintenance calories by using an online calculator such as this one here.Īccording to this calculator, the number of calories she must eat to maintain her weight is around 1996 per day. The first thing that you must establish when you are embarking on a lean bulk is how many calories you need to maintain your weight. Determine your ideal carbohydrate and fat ratio.The following steps that you will need to follow in order to calculate your macros for a lean bulk are: How to Calculate Lean Bulk Macros: 4 Steps In the section below, I will discuss the optimal macronutrient split to follow during your lean bulk and how to calculate it based on your calorie intake. On the contrary, the quantity and quality of food that is consumed during a lean bulk will be of utmost importance in order to see the best results.ĭuring a lean bulk, your macro split might be very similar to your maintenance macros, with the only difference being that your calories will be slightly higher in order to build muscle. Related Article: How To Increase Protein Intake Without Increasing Fat.This can ultimately affect the success of a bulking phase. The macro split for a lean bulk may also be more focused on prioritizing protein in comparison to a regular bulk.ĭuring a regular bulk, it may be more common for someone to freely consume calories while not paying as much attention to their macronutrient ratio. In addition to this, someone who is lean bulking might pay more attention to eating “clean” whole foods that are unprocessed in comparison to someone on a regular bulk who may not pay attention to food quality. In particular, the calories that are consumed in a lean bulk might be slightly less than in a regular bulk in order to minimize any additional and unnecessary fat gain. Both of these bulking techniques will result in the end goal of weight gain, but with a few notable distinctions. It is important to acknowledge and understand the differences between a regular bulk and a lean bulk. How Are Lean Bulk Macros Different from Bulking Macros? Check out Nutrition Tools page for all of our calculators. ![]()
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