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Free Bulking Macro Calculator:
The Best Lean Bulking Macros For Building Muscle
By far the single most important factor when it comes to laying out an effective lean bulking diet is your total daily macronutrient intake. Meal frequency, meal combinations, pre and post workout nutrition… none of these factors even come close to the role that your overall bulking macro split plays in determining your bottom line gains.
But what is the very best bulking macro ratio for optimizing lean muscle growth and minimizing fat gains? Well, there is no such thing as one set of absolute best lean bulking macros that will work optimally for every person in every situation. However, we can lay out some starting numbers that will work well for most average trainees, and you can simply tweak from there if necessary.
If you want to automate the process, just use my free bulking macro calculator using the link below. Or, if you want to do it manually then follow these steps:
The first step is to determine your daily calorie intake. We do this by finding out your basal metabolic rate (how many calories you burn at rest)…
Men: 66 + (13.7 X bodyweight in kg) + (5 X height in cm) – (6.8 X age in years)
Women: 655 + (9.6 X bodyweight in kg) + (1.8 X height in cm) – (4.7 X age in years)
And we then multiply that by your activity level to find your daily calorie maintenance level…
Sedentary = BMR X 1.2
Lightly Active = BMR X 1.375
Moderately Active = BMR X 1.55
Very Active = BMR X 1.725
Extremely Active = BMR X 1.9
Now take the resulting figure and multiply by 0.15 and 0.20 to find your total daily calorie needs for muscle growth (15-20% above maintenance).
Next, we break this up into an exact set of macros for building muscle…
Protein: Consume 1 gram per pound of body weight daily.
Fats: This should be set at 25% of your total calories. Fats contain 9 calories per gram, so you’ll simply multiply your total calorie intake by 0.25 and then divide by 9 to get the total daily grams of fat.
Carbohydrates: This is made up of whatever calories are leftover after protein and fat is calculated. First add together the total protein calories (protein contains 4 calories per gram) and the total fat calories. Next, subtract that from your total calorie intake. Finally, carbs contain 4 calories per gram, so divide this figure by 4 to get the total daily carbohydrate grams.
You now have your daily muscle building macros set. Again, this is not going to be a perfect set of lean bulking macros, but it will work well for most people in most situations.