Shred vs. Bulk: What’s the Difference and How to Do Both the Right Way

When it comes to fitness goals, most people are either trying to bulk up and build muscle or shred fat and get lean. Understanding the difference between bulking and cutting—and how to approach each with the right diet, calorie targets, and workout strategy—can make all the difference in your results.

Here’s how to do it right.

What Is Bulking?

Bulking is a structured approach to muscle gain that involves eating in a calorie surplus to support strength training and build lean muscle mass. The goal isn’t just weight gain—it’s increasing muscle while minimizing fat gain.

💡 How to Calculate Bulking Calories:

To start, estimate your maintenance calories—the amount you need to maintain your current weight:

Formula: Body weight (lbs) × 14–16 = daily maintenance calories

• Use 14 if you’re sedentary

• Use 16 if you’re very active

  
  

Example: 180 lbs × 15 = 2,700 maintenance caloriesFor a lean bulk, add 10–20% more:→ 2,970–3,240 calories/day

Tip: Focus on nutrient-dense foods, not junk calories.

✅ What to Eat When Bulking (Clean Bulk Sample Meal):

• 6 whole eggs

• 2 cans sardines (omega-3s + protein)

• ¾ cup Greek yogurt

• Handful of almonds or walnuts

• Mixed berries (antioxidants)

• ½ avocado

• Drizzle of honey

A clean bulk diet provides the protein, healthy fats, and nutrients needed for recovery, performance, and muscle growth.

What Is Cutting or Shredding?

Shredding (aka cutting fat) is the process of entering a calorie deficit to reduce body fat while preserving as much lean muscle as possible. This requires precision with both macronutrients and calories.

💡 How to Calculate Shredding Calories:

Use the same maintenance formula:Body weight × 14–16 = maintenance

Then subtract 15–25% to cut fat:

• 500-calorie deficit = ~1 lb fat loss/week

• 750–1,000 calorie deficit = ~1.5–2 lbs/week

  
  

Example: 140 lbs × 15 = 2,100→ Shredding target = 1,600–1,800 calories/day

Don’t dip too low. Women generally shouldn’t go below 1,200/day, and men below 1,500/day without supervision.

✅ What to Eat When Cutting (Shred Sample Meals):

Shred Breakfast:

• 4 eggs

• 1 can sardines

• Optional: plain Greek yogurt

  
  

Shred Dinner:

• Grilled fish or lean chicken

• Steamed vegetables

• Light vinaigrette

• Skip starchy carbs unless training intensely

  
  

Do I Count Calories Burned During Workouts?

Short answer: No. Most people overestimate calories burned during exercise and underestimate what they eat. For fat loss especially, it's best to ignore workout burn and stick to a set daily calorie target.

What About Maintenance Calories?

Once you hit your goal, maintenance mode helps you stay there.

• Use your formula again (body weight × 14–16)

• Track your weight and calories over 2–4 weeks

• Adjust by 100–200 calories if you’re gaining or losing unintentionally

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Staying within 5–10% of your calorie target is usually enough to maintain your physique.

Key Takeaways: Shred vs. Bulk

Whether you’re on a muscle-building program or focused on fat loss, success comes down to:

• Knowing your calorie needs

• Prioritizing high-protein, whole foods

• Being consistent with your intake

• Avoiding extreme diets or overeating

• Tracking your progress with honesty and intention

  
  

There’s no one-size-fits-all, but the right strategy will always include smart nutrition, sustainable training, and a commitment to your goals.

Want help with your bulking or cutting plan? Work with a certified strength coach to create a personalized program tailored to your goals and lifestyle.

Stay strong, stay consistent.

— Kalen Norton Certified Strength Coach & Personal Trainer