Goal-SpecificDecember 3, 2025 • 7 min read
Calorie Tracking for Muscle Building
Building muscle requires eating MORE, not less. But eating randomly leads to excess fat gain. Here's how to bulk intelligently.
The Calorie Surplus
To build muscle, you need a calorie surplus — eating more than you burn.
- Lean bulk: TDEE + 200-300 calories (slower but less fat gain)
- Standard bulk: TDEE + 300-500 calories (faster gains, some fat)
- Aggressive bulk: TDEE + 500+ (rapid but more fat gain)
Most people do best with a 200-400 calorie surplus. More calories doesn't mean more muscle — just more fat.
Macros for Muscle
Protein: 0.8-1g per lb body weight
The building block of muscle. Non-negotiable. Spread across 4-5 meals.
Carbs: 2-3g per lb body weight
Fuel for workouts and muscle glycogen. Higher on training days.
Fats: 0.3-0.4g per lb body weight
Hormone support. Don't go too low.
Tracking Your Progress
- • Weight: Aim for 0.5-1 lb gain per week. More = too much fat.
- • Strength: Progressive overload in the gym? Muscles are growing.
- • Measurements: Track arms, chest, legs — not just scale.
- • Photos: Monthly progress pics don't lie.
Track Your Bulk
Pandish makes hitting your calorie and protein targets easy.