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Rice Portions for Muscle Gain

2023-12-104 min read
Rice is a staple carbohydrate source for many fitness enthusiasts. Here's how to portion it correctly for your goals. ## Rice Nutrition (Cooked White Rice, per 100g) - Calories: 130 kcal - Protein: 2.4g - Carbs: 28g - Fat: 0.3g ## Portions by Goal ### Bulking (Muscle Gain) For muscle gain, aim for 150-200g of cooked rice per meal. This provides approximately: - 195-260 calories - 42-56g carbs - 4-5g protein ### Maintenance For maintaining weight, aim for 100-150g of cooked rice per meal: - 130-195 calories - 28-42g carbs - 2.4-3.6g protein ### Cutting (Fat Loss) For fat loss, portion 75-100g of cooked rice per meal: - 98-130 calories - 21-28g carbs - 1.8-2.4g protein ## Pro Tips - Cook rice in bulk and portion it out for the week - Weigh rice after cooking for accurate tracking - Brown rice provides more fiber but similar macros - Adjust portions based on your total daily carb targets