Calorie Tracking for Bodybuilders

Why Precision Matters in Bodybuilding

Unlike general fitness, bodybuilding requires careful calorie management:

• Bulking too fast → Excessive fat gain
• Bulking too slow → Suboptimal muscle gain
• Cutting too fast → Muscle loss
• Cutting too slow → Extended suffering, metabolic adaptation

Phase-Based Calorie Targets

Macro Breakdown by Phase

Bulking:

• Protein: 0.8-1g per lb bodyweight
• Fat: 0.3-0.4g per lb (hormones need fat)
• Carbs: Remaining calories (fuel for training)

Cutting:

• Protein: 1-1.2g per lb (higher to preserve muscle)
• Fat: 0.25-0.35g per lb (minimum for hormones)
• Carbs: Remaining calories (adjust based on energy)

Sample Bulk Day: 3,200 Calories (180 lb male)

• Meal 1: 4 eggs + oatmeal + banana (600 cal, 30g protein)
• Meal 2: Chicken breast + rice + vegetables (550 cal, 45g protein)
• Pre-workout: Protein shake + rice cakes (350 cal, 30g protein)
• Post-workout: Protein shake + banana (300 cal, 35g protein)
• Meal 4: Beef + sweet potato + vegetables (650 cal, 45g protein)
• Meal 5: Cottage cheese + peanut butter (400 cal, 35g protein)
• Before bed: Casein shake (350 cal, 40g protein)

Total: 3,200 cal, 260g protein, ~350g carbs, ~80g fat

Sample Cut Day: 2,000 Calories (180 lb male)

• Meal 1: Egg whites + whole eggs + vegetables (300 cal, 35g protein)
• Meal 2: Chicken + salad + light dressing (350 cal, 40g protein)
• Pre-workout: Rice cakes + protein shake (250 cal, 30g protein)
• Post-workout: Protein shake + banana (280 cal, 35g protein)
• Meal 4: White fish + vegetables + small carb (400 cal, 45g protein)
• Meal 5: Greek yogurt + berries (220 cal, 25g protein)
• Before bed: Casein shake (200 cal, 30g protein)

Total: 2,000 cal, 240g protein, ~150g carbs, ~45g fat

Tracking Best Practices

• Weigh everything — During prep, precision matters
• Track consistently — Same time, same scale
• Weekly weigh-in averages — Daily fluctuations are normal
• Adjust every 2-3 weeks — Based on progress
• Track training performance — Lifts dropping = calories too low

Contest Prep Considerations

• Start 16-20 weeks out
• Drop calories gradually
• Add cardio before cutting calories too low
• Refeed days help psychologically and physically
• Peak week is about water/carb manipulation, not fat loss