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1,600
Calories
100g
Protein
44g
Fat
201g
Carbs
Hit your 1,600 calorie target daily. FitCommit scans food and tracks macros automatically.
V2 coming soon. Join 500+ users before launch.
For smaller women starting a lean bulk. Enough to support moderate weight gain.
A 1600-calorie bulking diet works when your TDEE is roughly 1100-1350 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.
Whey protein, frozen mixed berries, banana, granola, and almond butter.
Everything bagel with cream cheese, smoked salmon, and capers.
6 oz salmon fillet with 1.5 cups brown rice, avocado, and teriyaki.
Chicken, rice, black beans, corn, cheese, salsa, and sour cream.
4 soft tacos with ground turkey, cheese, beans, rice, and all toppings.
Full-fat Greek yogurt with 1/2 cup granola and honey.
| Meal | What | Cal | P | F | C |
|---|---|---|---|---|---|
| Breakfast | Smoothie Bowl | 550 | 38g | 18g | 62g |
| Lunch | Salmon Rice Bowl | 700 | 45g | 26g | 72g |
| Dinner | Ground Turkey Tacos | 720 | 48g | 26g | 72g |
| Snack | Greek Yogurt & Granola | -370 | 20g | 14g | -141g |
| Total | 1600 | 151g | 84g | 65g |
For smaller women starting a lean bulk. Enough to support moderate weight gain. 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 100g protein) determine body composition. Start with protein, then fill in fats and carbs.
At 1600 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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