The Role of Calories and Protein in Powerlifting Success

1 week, 5 days ago Strength & Powerlifting
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TorontoTough Guest
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Apr 03, 2026 14:52

I have been focusing a lot on my programming but I think my nutrition might be holding me back. I am trying to figure out exactly how many calories and how much protein I should be consuming to maximize my strength gains without putting on too much body fat.

I currently weigh 90kg and I am eating around 3000 calories and 180g of protein. I feel like I am recovering okay but my weight has been stagnant for a while. Should I be pushing the calories higher if I want my total to keep moving up? I am a bit worried about moving up a weight class if I am not actually getting stronger.

How do you guys approach your diet for powerlifting? Do you follow a strict macro plan or do you just focus on hitting a certain protein target and eating enough to feel energized? I want to make sure I am fueling my body correctly for these heavy sessions in the gym.

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