Calculating BODY BEAST Nutrition

Just like I showed you how to calculate your P90X nutrition, today I wanted to cover calculating BODY BEAST nutrition for gaining mass. There are some differences from what you saw with my P90X calculator. One of the main differences that you are going to see with the BODY BEAST nutrition plan is that you are going to recalculate your nutritional intake for each phase of the workout schedule. Other than that, its all pretty easy to follow – Just plug in your measurements and see where you need to be to BEAST UP!



THE STEP-BY-STEP – Calculating BODY BEAST Nutrition


STEP 1.  [100 – body fat % (BF)] / 100 x weight = Lean Body Mass (LBM)

STEP 2.  LBM x 10 = Resting Metabolic Rate (RMR)

STEP 3.  RMR x 0.3 = Caloric Modification for Recovery (CMR)

STEP 4.  RMR + CMR = Resting Metabolic Rate Modified for Recovery (RMR2)

STEP 5.  RMR2 + 600 = Calorie Intake to Maintain Weight (CIM)


Calculation for the BUILD and BULK Phases (Phases 1 and 2)

If BF is more than 20% –> CIM + 10% of CIM = Calories needed to BUILD/BULK

If BF is between 20% and 10% –> CIM + 15% of CIM = Calories needed to BUILD/BULK

If BF is less than 10% –> CIM + 20% of CIM = Calories needed to BUILD/BULK


For Phase 3, follow the first five steps from above, followed by:

Calculation for the BEAST Phase (Phases 3)

If BF is more than 20% –> CIM – 20% of CIM = Calories needed to BEAST

If BF is between 20% and 10% –> CIM – 15% of CIM = Calories needed to BEAST

If BF is less than 10% –> CIM – 10% of CIM = Calories needed to BEAST


NOTE: Recalculate weight and body fat between each Phase.


Calculating BODY BEAST Nutrition: Example


Day-1:  Matt weighs 170lbs and is at 8% body fat (BF)

STEP 1.  [100 – 8 % (BF)] = 92 • 92/100 = 0.92 • 0.92 x 170lbs (weight) = 156.4 (LBM)

STEP 2.  156.4 (LBM) x 10 = 1,564 (RMR)

STEP 3.  1,564 (RMR) x 0.3 = 469.2 (CMR)

STEP 4.  1,564 (RMR)+ 469.2 (CMR) = 2,033.2 calories (RMR2)

STEP 5.  2,033.2 (RMR2) + 600 = 2,633.2 calories (CIM)

**BUILD PHASE adjustments:

Matt’s body fat is 8%, which is less than 10%, so:

2,633.2 calories (CIM) + 526.64 (20% of CIM) = 3,159.84

Round up to: 3,200 calories

Matt needs to consume 3,200 calories per day to BUILD.

 After the BUILD PHASE, Matt now weighs 180lbs and has 9% body fat (BF)

STEP 1.  [100 – 9 % (BF)] = 91 • 91/100 = 0.91 • 0.91 x 180lbs (weight) = 163.8 (LBM)

STEP 2.  163.8 (LBM) x 10 = 1,638 (RMR)

STEP 3.  1,638 (RMR) x 0.3 = 491.4 (CMR)

STEP 4.  1,638 (RMR)+ 491.4 (CMR) = 2,129.4 calories (RMR2)

STEP 5.  2,129.4 (RMR2) + 600 = 2,729.4 calories (CIM)

**BULK PHASE adjustments:

Matt’s body fat is 9%, which is less than 10%, so:

2,729.4 calories (CIM) + 545.88 (20% of CIM) = 3,275.28

Round up to: 3,400 calories

Matt needs to consume 3,400 calories per day to BULK.

 After the BULK PHASE, Matt now weighs 190lbs and has 11% body fat (BF)

STEP 1.  [100 – 11 % (BF)] = 89 • 89/100 = 0.89 • 0.89 x 190lbs (weight) = 169.1 (LBM)

STEP 2.  169.1 (LBM) x 10 = 1,691 (RMR)

STEP 3.  1,691 (RMR) x 0.3 = 507.3 (CMR)

STEP 4.  1,691 (RMR)+ 507.3 (CMR) = 2,198.3 calories (RMR2)

STEP 5.  2,198.3 (RMR2) + 600 = 2,798.3 calories (CIM)

**BEAST PHASE adjustments:

Matt’s body fat is 11%, which is between 10% and 20%, so:

2,798.3 calories (CIM) – 279.83 (10% of CIM) = 2518.47

Round up to: 2,400 calories

Matt needs to consume 2,400 calories per day to BEAST.


Results always come from precision dieting. When you know how much to eat, what to eat, and when to eat it – you are going to have what it takes to get the absolute BEST results possible. If you havent checked them out yet, be sure you print of the BODY BEAST Food Lists and Portion Charts for a hand held resource to reference when planning your nutrition.

“Planning is key and if you fail to plan…then plan on failing!

Hopefully this post will give you a better understanding of where you need to be when it comes to calorie intake and calculating BODY BEAST nutrition. If this post was helpful, be sure to “like” it over to the left here and share it with anyone else you know who might be trying to gain mass. They dont even have to be doing BODY BEAST! This plan nutrition calculator will work for any mass gain routine!


PS: How much mass are you looking to gain? Have you got everything planned out to make sure you reach that goal? Let us know below in the comments!

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Im a male 43 years old, 5'5" and weight 215 with a BF at 24%. I have completed all the p90x series and had amazing results. But as im sure all have gone thru, life took over ...and here i am! When i calculate my calorie intake to build/bulk i need 3000 cals to bulk. Im doing the huge beast level. Am i taking in to much cals to bulk, or should i drop my cals while doing the huge beast level?


Mass..focus on shoulders, back and arms.


@CanuckBobby cool. 3000 is about right for mass at your current weight. If you want to cut some fat, I would follow the beast phase part of the nutrition plan


I am 5'3" and need to lose and want to gain lots of muscle.  I weigh 150.  I am concerned about the fat gain too.  Should I just wait until I get my order for my system (body beast)?  I am assuming it will give me more detail on how to calculate my calories.  My calculation for phase 1 is 1833 calories per day which seems ok for me, but I see where people are posting that they actually gain fat in the first two phases. 


I'm petite at 5 feet 110 lbs. & 24% body fat. It says I should eat 1850 cals on the build/bulk phase. I'm worried that's too many calories for me to get smaller


@sMerr If your goal is fat loss then I would NOT follow the body beast nutrition plan. MAYBE you could follow the BEAST phase of the nutrition plan which is for fat loss though.


My calculations came out to be 1653 but I noticed Body Beast starts at 2000


@mavy36 What is your body weight and current body fat percentage?



Can anyone help me with calorie intake for Body Beast?


Just started BodyBeast, ending week 1 today. I am sitting at about 143lbs & 13 or 14% BF. Do I really only need to eat 1,900cal per day during the BUILD phase?! That seems really low to me &  I'm worried I'm doing the the calculation wrong haha. 

Let me know - thanks!


I've calculated and this is the end of my first day. My goal to build was 2800 calories but I am still hungry? Suggestions?


I'm at 12% body fat right now I have a bit of a gut what would u recommend for me to do? I am 170 right now my goal weight is to be 185 to 200. should I just start bulking or try to slim down first?


Yup. Thanks Todd. I was just getting a little confused in the example.


great article. how are you rounding the calorie numbers?


what if i want to do body beast but dont want to gain fat. im 14% bf and want to get down to 9% could i do lean phase and still lose?


Awesome article. Very informative. Thanks..........