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1,800
Calories
113g
Protein
50g
Fat
225g
Carbs
Hit your 1,800 calorie target daily. FitCommit scans food and tracks macros automatically.
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For active women around 120-140 lbs. A clean bulk with controlled surplus.
A 1800-calorie bulking diet works when your TDEE is roughly 1300-1550 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.
Everything bagel with cream cheese, smoked salmon, and capers.
80g oats with whole milk, banana, peanut butter, and honey.
Chicken, rice, black beans, corn, cheese, salsa, and sour cream.
8 oz chicken breast with 1.5 cups white rice, black beans, and guacamole.
2 bone-in pork chops with mashed potatoes and gravy, corn on the cob.
1 protein bar and 1 medium banana.
| Meal | What | Cal | P | F | C |
|---|---|---|---|---|---|
| Breakfast | Bagel & Cream Cheese | 480 | 26g | 18g | 52g |
| Lunch | Burrito Bowl | 750 | 50g | 24g | 80g |
| Dinner | Pork Chops & Mashed Potatoes | 740 | 46g | 28g | 76g |
| Snack | Protein Bar & Banana | -170 | 22g | 8g | -83g |
| Total | 1800 | 144g | 78g | 125g |
For active women around 120-140 lbs. A clean bulk with controlled surplus. 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 113g protein) determine body composition. Start with protein, then fill in fats and carbs.
At 1800 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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Calorie counts for hundreds of common foods and meals
Protein content for common foods to hit your daily target
Diet types, meal planning, and nutrition fundamentals
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Deficit levels with timelines and calorie targets for fat loss
Surplus levels with timelines and calorie targets for muscle gain