Build muscle without counting calories – 4 simple strategies for intuitive eating

Calorie counting is exhausting and you would prefer to do without it? Don’t worry, you can do it without! In this article, I’ll show you 4 simple strategies to build muscle without counting calories.

#1 First count, then estimate

If you have never counted calories before, it can be useful to get an overview of which foods have how many calories. This doesn’t mean that you have to count calories for the rest of your life, but only at the beginning, e.g. for a few weeks. Besides, we all have our favorites among the foods and meals, so you don’t have to know everything by heart, if necessary you can always look up something like that later. So you’ll quickly get a feel for how many calories are on your plate and can estimate it without entering it into a calorie counter app.

#2 Diet plan with fixed meals

When you think about fixed meals you only have to calculate the calories for the meal once. A good example of this is Meal Prepping: you cook your food in advance for a week, pack the food in containers and put it in the fridge or freezer. This way, you don’t have to spend time cooking or counting calories during the week.

#3 Scale as feedback

If you want to build muscles without counting calories, you can also work with a body scale. Using the scale, you can check if you have gained weight through your diet and adjust it if necessary. To get a reliable result you should always weigh yourself at the same time, preferably in the morning. In addition, you should take an average (all weights added divided by the number of days you weighed yourself), because due to various factors the weight varies from day to day.

#4 Dirty Bulk

If everything is too complicated for you, you can just do a dirty bulk. In this case, you will neither count nor estimate calories, but eat as much as you can. For building muscle mass, it’s an easy strategy to follow, since you don’t need an app or a scale to measure anything. However, depending on how long you plan to build, it may take a while afterwards to lose the fat you’ve built up alongside the muscle.


Calorie counting is definitely not necessary to build muscle. As you can see, there are some alternatives. However, it must be said that with the help of apps nowadays, counting calories is very easy and fast. Anyway, if you don’t enjoy it or it’s too tedious, then don’t do it and use one of the presented strategies. Because building muscles should be one thing above all: fun!

Did these tips help you build muscle without counting calories? Feel free to share your experiences with me in the comments, I’m happy to exchange ideas with you. If you have more questions about the topic, you can also ask me there, I’m happy to help you!

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