Adjust Calorie Intake by Training Phase

Match calorie intake to the current goal and training block: increase calories to support recovery when endurance work is interfering, use a small surplus for hypertrophy or muscle gain, reduce calories during fat-loss phases, and return to maintenance during conditioning or transition phases. For muscle gain, aim for about 10–15% above baseline (roughly 250–400 extra kcal/day for someone normally eating 2,500 kcal/day) and avoid excessive overeating that leads to unnecessary fat gain.