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Alcohol is a fourth macronutrient and has 7 calories per gram, but for now we’re not overly concerned with this.Bulking refers to the process of gaining body weight, preferably in the form of muscle mass.Following up from my previous post on calculating the calories and macros you need for a successful cut or fat loss diet, I decided to continue in the same vein and write a similar blog on estimating calorie and macro needs for bulking.

The eagle-eyed among you will notice that the following is almost an exact replica of the fat calculation from the cutting article.They are what your body needs for energy, recovery and day to day function, and each has a certain calorie value.Protein and carbohydrate have 4 calories per gram, fat has 9 calories per gram.Multiply by 22 if you have an active job and train hard with weights four to six times per week, or you’re an athlete performing multiple weights and cardio sessions weekly or even daily.In my experience, women gain muscle much more slowly than men, mainly due to having lower levels of muscle-building hormones like testosterone.

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