This should be largely based off personal preference, as provided you’re hitting a minimum of 0.3 and not exceeding 0.6, you’re okay.To determine what your ideal intake should be, ask yourself what your favourite types of foods are.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.Multiply by 17 if you have an active job and train hard with weights two to three times per week, or have a sedentary job but train hard with weights four to six times per week, or two to three times per week with additional high-intensity cardio sessions thrown in.
If you’re not training hard at least twice per week, you’ll have a very hard time gaining lean mass, as your muscles won’t be being exposed to enough stimulation to grow.
Therefore, going with the 18/20/22 figures would lead to excessive fat gain in all but the most active, genetically gifted females.
Here’s what women should do Take your bodyweight in pounds and multiply it by 16, 17 or 18 – Multiply by 16 if you have a sedentary job and train hard with weights two to three times per week.
As this is a bulking diet, your calories will be higher, so you needn’t worry about muscle loss or hunger, hence the 0.8 grams per pound recommendation.
The eagle-eyed among you will notice that the following is almost an exact replica of the fat calculation from the cutting article.