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1,500
Calories
94g
Protein
42g
Fat
187g
Carbs
Hit your 1,500 calorie target daily. FitCommit scans food and tracks macros automatically.
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For sedentary women or smaller active women. A conservative bulk.
A 1500-calorie bulking diet works when your TDEE is roughly 1000-1250 calories. This creates a 250-500 calorie surplus for lean muscle gain of 0.5-1 lb per week.
If you are not gaining weight after 2 weeks, add 200 calories (preferably from carbs). If gaining more than 1 lb/week, reduce by 200. Adjust based on the mirror and strength progress, not just the scale.
3 protein pancakes with maple syrup, banana, and a glass of whole milk.
Whey protein, frozen mixed berries, banana, granola, and almond butter.
200g whole wheat pasta with ground beef bolognese and parmesan.
6 oz salmon fillet with 1.5 cups brown rice, avocado, and teriyaki.
8 oz sirloin with 2 cups white rice, broccoli, and teriyaki sauce.
Whole wheat bagel with 2 tbsp peanut butter and drizzle of honey.
| Meal | What | Cal | P | F | C |
|---|---|---|---|---|---|
| Breakfast | Protein Pancakes | 580 | 35g | 14g | 76g |
| Lunch | Pasta Bolognese | 680 | 42g | 20g | 78g |
| Dinner | Beef & Rice Plate | 760 | 55g | 18g | 88g |
| Snack | Bagel with PB & Honey | -520 | 16g | 16g | -179g |
| Total | 1500 | 148g | 68g | 63g |
For sedentary women or smaller active women. A conservative bulk. Track your weight for 2 weeks. If bulking, you should see 0.5-1 lb of gain per week. Adjust by 200-300 calories if progress stalls.
For bulking: Cook 4+ cups of rice in a rice cooker on Sunday. Store in the fridge for quick meals all week. Also, Prep large batches of ground beef or turkey to use across multiple dishes. Consistency beats perfection.
For best results with bulking, track both. Calories determine weight change, but macros (especially 94g protein) determine body composition. Start with protein, then fill in fats and carbs.
At 1500 calories for bulking, expect to gain about 0.5-1 lb of gain per week. Faster changes risk excessive fat gain. Patience produces better long-term results.
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