Is It Worth Keeping Dietary Fat High for Hormone Support While Bulking

Why "More Fat" Is the Wrong Answer for Your Bulk

To answer the question *is it worth keeping dietary fat high for hormone support while bulking*-no, it's not. In fact, it's counterproductive. You only need 0.4 to 0.5 grams of fat per pound of your bodyweight to fully support hormone function. For a 180-pound person, this is just 72-90 grams of fat per day. Going higher doesn't provide any extra hormonal benefit, but it comes at a huge cost: you sacrifice carbohydrates, the primary fuel source for the intense training that actually builds muscle. You're probably here because you've heard that low-fat diets crush testosterone, and you're worried that not eating enough fat will turn your bulk into a fat-gain phase with zero muscle to show for it. That fear is valid, but it pushes people toward the wrong extreme. The real enemy isn't a moderate-fat diet; it's a diet with too few carbs to fuel hard workouts. A bulk lives and dies by your performance in the gym, and performance is fueled by carbohydrates. Sacrificing them to chase a tiny, non-existent hormonal boost from ultra-high fat intake is one of the biggest mistakes you can make.

Stop guessing your macros.

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The Hormone Cliff: What Happens When Fat Is Too Low (And Too High)

You're not wrong to be concerned about hormones. Dietary fat and cholesterol are the raw materials your body uses to produce testosterone. When your fat intake drops too low-below about 15% of your total calories, or under 0.3 grams per pound of bodyweight-your hormone production can absolutely suffer. This is the “hormone cliff.” For a 200-pound person eating 3,500 calories, this cliff is around 58 grams of fat. Falling below this consistently is a bad idea. However, the internet has twisted this fact into a myth: if *some* fat is good, then *more* fat must be better. This is false. Once you consume enough fat to meet the baseline requirement (the 0.4-0.5g/lb we recommend), the benefits flatline. Adding more fat on top of that does not lead to more testosterone. A 200-pound person eating 90 grams of fat will have virtually the same hormonal profile as one eating 150 grams, all else being equal. The difference is that the person eating 150 grams of fat has 540 fewer calories available for carbohydrates. That's 135 grams of carbs they can't use to fuel their deadlifts, squats, and presses. The single biggest mistake people make is optimizing for a 1% hormonal variable while ignoring the 20% performance variable. Your training performance drives muscle growth far more than a minor fluctuation in hormone levels. The biggest hormonal drivers are not your fat intake (beyond the minimum), but rather: being in a calorie surplus, getting 7-9 hours of sleep, and managing stress. Focus on those, hit your 0.4g/lb fat target, and pour the rest of your calories into carbs and protein. You now know the target: 0.4 grams of fat per pound of bodyweight. For a 180-pound person, that's 72 grams. But knowing the number is the easy part. The hard part is hitting it consistently. Can you tell me exactly how many grams of fat you ate yesterday? Or the day before? If the answer is "I'm not sure," you're not optimizing your bulk-you're just guessing.

Your macros. Every day. On track.

No more guessing. Know your numbers and see the results of your bulk.

How to Build Your Perfect Bulking Macros in 10 Minutes

Stop guessing and build a plan that works. Forget complicated calculators and follow these three simple steps. We'll use a 180-pound person as an example. The goal is a lean bulk, prioritizing muscle gain while minimizing fat gain. This requires a small, controlled calorie surplus.

Step 1: Set Your Calorie Surplus

First, find your approximate daily maintenance calories. A simple, effective formula is your bodyweight in pounds multiplied by 15. This accounts for a moderately active lifestyle.

• Calculation: 180 lbs x 15 = 2,700 calories (Maintenance)

For a lean bulk, you need to be in a surplus. A surplus of 300-500 calories is the sweet spot. It's enough to fuel muscle growth without spilling over into excessive fat storage.

• Bulking Calories: 2,700 + 400 = 3,100 calories per day

Step 2: Lock In Your Protein and Fat

With your calories set, the next step is to establish your protein and fat minimums. These are your non-negotiables for muscle repair and hormone support.

• Protein: Set this at 1 gram per pound of bodyweight. This is the gold standard for maximizing muscle protein synthesis.
• Calculation: 180 lbs x 1g/lb = 180g of protein
• Calories from Protein: 180g x 4 calories/gram = 720 calories
• Fat: Set this at 0.4 grams per pound of bodyweight. This provides all the raw materials for hormone support without displacing precious carbs.
• Calculation: 180 lbs x 0.4g/lb = 72g of fat
• Calories from Fat: 72g x 9 calories/gram = 648 calories

Step 3: Fill the Remainder with Carbohydrates

This is the final piece. Carbs will fill the rest of your calorie budget. They are your performance fuel, ensuring you have the energy to train hard and progressively overload your muscles. This is what drives growth.

• Total Calories: 3,100
• Calories from Protein + Fat: 720 + 648 = 1,368 calories
• Remaining Calories for Carbs: 3,100 - 1,368 = 1,732 calories
• Grams of Carbs: 1,732 calories / 4 calories/gram = 433g of carbs

Your final daily macro target for a lean bulk is:

• Protein: 180g
• Fat: 72g
• Carbohydrates: 433g

This setup provides everything you need: sufficient protein to build, enough fat for hormones, and a high volume of carbohydrates to fuel intense performance. This is how you build a successful bulk.

Your First 4 Weeks: What Progress Actually Looks Like

Starting a bulk with the right macros is one thing; knowing if it's working is another. The scale can be misleading, and progress isn't always linear. Here’s what to expect and how to know you’re on the right track.

Week 1-2: The Initial Weight Spike

In the first one to two weeks, you will see your weight on the scale jump by 2-5 pounds. Do not panic. This is not fat. For every gram of carbohydrate your body stores as glycogen in your muscles, it also stores about 3-4 grams of water. With your carb intake now high (over 400g in our example), your muscles will be full and hydrated. This is a good sign. It means you have ample fuel for your workouts. Your lifts should feel strong, and you might even notice a more “full” look in the mirror. This initial jump is a one-time event.

Month 1: Finding Your Rate of Gain

After the initial water-weight spike stabilizes, you should aim for a steady rate of weight gain of about 0.5 to 1.0 pounds per week. Weigh yourself daily, but only pay attention to the weekly average. A single day’s weight can fluctuate wildly based on sodium, water, and digestion.

• If you're gaining more than 1 lb/week: You're likely gaining too much fat. Reduce your daily calories by 200-250, pulling exclusively from carbohydrates. This will slow the rate of gain without affecting muscle growth.
• If you're not gaining weight (or less than 0.5 lb/week): You're not in a large enough surplus. Increase your daily calories by 200-250, adding them as carbohydrates.

Your performance in the gym is the most important metric. Are you adding weight to the bar or doing more reps with the same weight on your key lifts? If your strength is consistently increasing and your weekly average weight is trending up slowly, you are successfully building muscle. This combination is the ultimate sign of a productive bulk. If your weight is shooting up but your lifts are stagnant, you are simply getting fatter. Adjust your calories down.

Frequently Asked Questions

Minimum Fat Intake for Health

The absolute floor for dietary fat is around 0.3 grams per pound of bodyweight, or about 15-20% of your total daily calories. Dropping below this level for extended periods can negatively impact hormone production, nutrient absorption, and overall health. The 0.4g/lb recommendation keeps you safely above this floor.

Best Types of Fat for Hormones

A balanced intake from all sources is ideal. Don't avoid saturated fat; it's found in eggs, red meat, and dairy and provides cholesterol, a direct precursor to testosterone. However, the majority of your intake should come from monounsaturated fats (avocado, olive oil, nuts) and polyunsaturated fats (fatty fish, seeds).

Adjusting Fats for Cutting vs. Bulking

During a cutting phase, calories are your most precious resource. It's common to lower fat intake to the minimum effective dose (around 0.3g/lb) to preserve as many carbohydrates as possible. Carbs help maintain training intensity while in a deficit. During a bulk, you have more caloric flexibility, making the 0.4-0.5g/lb target easy to hit.

Keto Bulking for Hormone Support

While a ketogenic diet is very high in fat, it is not optimal for maximizing muscle gain. The severe restriction of carbohydrates impairs performance in the glycolytic energy system, which powers heavy, repetitive weightlifting. The potential hormonal benefits of a keto diet do not outweigh the significant loss of training performance for most people.

Impact of Age on Fat Intake

As you age, natural testosterone production declines. Ensuring adequate fat intake (0.4g/lb) remains important to support the hormonal environment you have. However, no amount of dietary fat will reverse age-related hormonal changes. The most impactful variables for older lifters remain consistent resistance training, sufficient protein, and 7-9 hours of quality sleep.