Whether you're trying to lose, gain or maintain weight, the MOST IMPORTANT thing is your Total Daily Caloric Intake. 

That is to say that your total intake for the day is the first and foremost thing you should consider, before moving on to other aspects of your nutrition, such as:

  • Food sources
  • Meal frequency
  • Macronutrient ratios
  • Micronutrients

The reason here is simple - Total Caloric balance and Protein are the PRIMARY determinants for your body composition. ((

Body composition is the ratio of fat and non-fat mass in the body. A healthy proportion of the two is a lower percentage of non-active tissue (fat) and a higher percentage of non-fat mass, such as muscle, bones and organs.
Calories while lean bulking

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Lean Bulk

Before we go in-depth and give you the calorie calculator, let me share with you my calories.

My weight is around 200 lbs, but it can range between 190 - 210 depending on if I'm shredding or lean bulking.

Either way I'm consuming about 220 grams of protein, 90 grams of fat and the rest goes for carbs.

And so when I'm lean bulking I eat in a small caloric surplus.

My total calories average about 3,500 calories per day.

With 3500 calories, out of which I have 220 grams of protein & 90 grams of fat, I'm left with about 1800 calories for carbs.

That is about 450 grams of carbs.  Heavy workouts require a lot of fuel.

Here is the look I try to maintain when "lean bulking."

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Now let's contrast this to when I am "shredding".
My overall goal with shredding is to keep as much muscle as I can, while losing body fat at a rate of 1-2 lbs per week.
I accomplish this by eating in a caloric deficit, consuming about 2,300 - 2,500 calories per day.
This is based on my weight and my activity level.
Those are two of the key variables of our calculator.
Throughout the shredding period my protein & fats remain the same.
However, carbs go down, but they are not completely cut out.
I remove just enough to create a deficit, which would generally be about 125 g of carbs.

You can scroll to the end of this article to find your exact lean bulking and shredding calories, but first let's cover a few important details you are going to learn in this article.


So, what are calories and why do we need to monitor them, really?

Well, as human beings that are a complex biological system, we require a given amount of energy to sustain our physiological processes & weight.

That energy is derived from food and is measured in calories.

A "Calorie" is a unit used to measure energy. In sports and nutrition, calories measure the energy people get from food, but also the energy people use during exercise or other physical activity.

The reason why monitoring your calories is important, is because they are individual for everyone.

We are all of a different height, weight, age and have different levels of activity.

Therefore, by knowing your INDIVIDUAL needs and manipulating your input & output, you can change your weight and body composition

From here pops up the pretty obvious question.


The number of calories you have to consume on a day to day basis depends on your goals. First step is objectively determining your current physical state and goals.


If you have excessive body fat stacked, you will be consuming food at a caloric deficit to shed off that fat (Explained in a bit)


On the other hand, if you are skinny or skinny fat, you will be consuming food at a slight caloric surplus to gain muscle mass (Explained in a bit)


If you are happy with your current state and don't want to change all that much, you will be consuming as many calories as you burn - Energy Balance.

If you know all the subtleties of weight regulation which we are about to explain, skip to the calorie calculator by pressing the button above.

Now let's see the most important things about weight loss.


How to lose weight

The pyramid you see above is in order of diminishing importance - The most important things are at the bottom and the least important things are at the top.

Let's break it down now.



These are the two most important aspects of your nutrition plan.

A Caloric Deficit is the shortage of energy (calories) consumed, relative to the number of calories your body requires to maintain its current bodyweight.

To put it simply - If you are not consuming food at a caloric deficit, you won't lose weight due to simple thermodynamics. 

Setting realistic goals is important because while we perceive ourselves as "better looking" when we lose body fat, dieting (eating at a deficit) is a form of controlled starvation for the organism.

The body recognizes the shortage of energy and slows down the metabolism to prime all the fat-gaining systems to GAIN weight if given the chance (i.e if you eat more food, which you will at one point).

A realistic weight loss target is ~0.5-1% of your bodyweight per week (1-2 lbs.) This can be achieved with a sustainable deficit of ~500 calories below maintenance per day.

Anything more than that and you will be experiencing the side effects of dieting - Muscle loss, lack of energy, and in severe deficits, decline of health.

NOTE: The more fat you have, the more fat you can lose (deficit can be greater). Obese people can go up to 2-3% of loss per week, but have to come back to a normal deficit as the body composition changes.

People complicate weight loss. It's all about consuming less calories than you burn and sticking to the plan, but also including smart training to facilitate muscle retention and metabolic processes.

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Troy Adashun


HOW TO gain muscle mass - THE mass gain PYRAMID

How to gain weight

Again - A 5 step pyramid, in order of diminishing importance from the bottom up.

This one is pretty similar with a couple of exceptions, so let's analyze.

  • surplus & GOALS
  • CARBs & FAT


In order for muscle growth to occur, muscle protein synthesis must exceed muscle protein breakdown.

You see, anabolic (constructive) and catabolic (destructive) processes are constantly happening in the body.

If the first one are predominant, this will create the optimal environment for muscle gains, as the extra calories from food will facilitate recovery processes.

Setting realistic muscle gaining goals is also important.

Imagine a 5 lbs. slab of beef steak.

Now imagine that your body has to synthesize all of this.

It will take some time, especially for natural trainees.

If you set goals too big, you might end up gaining more inactive tissue (fat), than muscle.

In the long run that means more time on a diet to shred that excessive fat.

More time on a diet means more muscle loss.

And you don't want that.

Muscle gains occur optimally in a surplus. (( Ultimately, you should avoid excessive fat gains - By micromanaging your bulking period, you will shorten the shredding period afterwards.

When it comes to supplements, here are some of the very best one can use:

Whey protein isolate

Whey protein isolate

Easy to digest and grant a good dose of protein to facilitate recovery.

Creatine-based fuel

Jet gains post workout

Increases strength, strength endurance and overall muscle recovery.

Pre workout booster

Hulk Juice pre workout booster

Optimizes the pillars of a good workout - Energy, pump, strength and focus.

The number one thing people forget about muscle gains is that it is a slow process! Get your protein, carbs and fats, train progressively, supplement properly and stay on the track. It will all pay off in the long run.

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Troy Adashun



Now that you have all the factors to consider about creating a weight loss plan, let's move on to actually calculating your calories.


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Calorie Calculator





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Results in:

BMR estimation formula:

Body fat:


Calorie Result



Though the calculator will give you a high-proximity estimation of your needs, you have to still monitor and adjust your progress.

Monitoring and adjusting is quite simple:

Weight loss

  • Check your weight every morning - After toilet, before breakfast
  • On Sunday, add up all the weigh ins and divide by 7 to get your week's average weight
  • If you are losing normally (1-2 lbs/week), no change is needed
  • In case you are losing more than that, add some food
  • And last but not least, if you are losing less than 1 lbs/week, reduce food

Weight gain

  • Check your weight every morning - After toilet, before breakfast
  • On Sunday, add up all the weigh ins. Divide by 7 to get your average weight for the week
  • If you are gaining normally (~1 lbs/week at most), no change is needed
  • In case you are gaining more than that, cut some food
  • And last but not least, if you are not gaining as much, add food!