First, determine how many calories you need in your overall diet
The easiest way to determine how many calories you need is to weigh yourself at least 3 times a week and record what you eat using a calorie tracking app.

If your weight stays the same throughout the week, the amount of calories you eat is considered your “maintenance” level. You’re not losing or gaining weight but maintaining it.

Aim to increaseTrusted Source your calorie intake by about 15% during your bulking phase. For example, if you eat 3,000 calories daily to maintain weight, you should eat around 3,450 calories daily (3,000 x 0.15 = 450) to bulk.

Decrease your maintenance calories by about 15% to transition from a bu