originally published February 2019 – updated July 2025

If you’ve been looking into prohormones and are thinking about giving them a try to see how they can enhance your natural results in the gym, it’s important that you also have the best prohormone diet to support your routine. 

It’s vital that you always remember one simple fact: While workouts are important, your diet can make or break your results. 

By getting your best prohormone diet in line, you can ensure you are giving your body a head start to achieving the best muscle-building results it’s ever seen. 

So what’s required when on a prohormone diet? Read on for four things you need to thrive while taking prohormones. 

1. Eat 500-700 Calories Above Maintenance Level

If there’s one thing you don’t want to do, it’s cut back on calories right now. Unless you’re using prohormones for cutting, in which case you do want your calories low, now is the time to eat up. 

The more calories you supply your body with, the better the chances are that you will build muscle mass.

How Many Calories Should You Eat on a Prohormone Cycle?

There’s a limit to how far a calorie surplus can take you. Even with prohormones on your side, consuming too many calories will result in fat gain, plain and simple.

Most men achieve the best results by eating around 500–750 calories above their maintenance level, while most women do better in the 350–500 calorie range. 

That’s because women generally don’t build muscle mass as efficiently as men, making it more likely to convert excess calories into fat rather than lean gains.

The key is fueling your body just enough to support muscle growth, without tipping into a fat gain zone.

Not Sure What Your Maintenance Calories Are?

If you haven’t already figured out your maintenance level, it’s time to get that dialed in. You’ve got a couple of solid options to set your baseline:

• Use a trusted online calculator that uses the Harris-Benedict equation.
• Or go the quick route: multiply your current body weight by 13–15.

That gives you a rough estimate of the calories you need to maintain your weight:

• Use the lower end (13x) if you’re mostly sedentary.
• Use the higher end (15x) if you’re training consistently and moving throughout the day.

From there, add your target surplus — 500 for men, 350 for women is a good starting point — and you’ve got your daily calorie goal for the cycle.

Eat that level for a few weeks and see how it goes. If you are gaining at your desired rate, you’ve found your ideal calorie intake for now. If you aren’t, bump it up another 10% until you are.Keep in mind that as you build more muscle and gain weight, your target calorie needs may go up, so revisit your calculation from time to time to ensure you’re eating enough.

2. Eat One Gram Per Pound of Protein

Protein is next up on the list to consider. Many people believe that consuming a high amount of protein is necessary to build muscle, but this isn’t always the case. 

When you’re following a muscle-building, calorie-surplus plan to support prohormone supplements, you don’t need as much protein as you would on a fat loss diet.

That’s because your body isn’t short on energy. With plenty of carbs and fats available, protein doesn’t have to step in as a backup fuel source. Instead, it can focus on what matters most:

• Repairing muscle tissue
• Supporting hypertrophy
• Helping you recover faster between workouts

While protein is still essential, you only need enough to build, not to backfill energy demands like you would in a deficit.

For most people, one gram per pound will provide plenty. Beyond that, protein just becomes an expensive fuel source. You’ll see better results by devoting those calories to carbs or fats instead.

3. Eat No Less Than 150 Carbs Daily

This brings us to carbohydrates. You’ll need to ensure your carbohydrate intake is optimized for the best results with a prohormone diet. Carbs are the preferred source of energy during strength training, and you’ll be doing a lot of that in the weeks ahead. 

On training days, aim for:

• No less than 150 grams of carbs — that’s the bare minimum for performance
• 200–300+ grams for most people actively building muscle
• Higher-end intake if you’re training hard, consistently, or carry more lean mass

Don’t shy away from carbs. They fuel your workouts, speed up recovery, and help drive size gains when paired with a calorie surplus.

Try to focus on larger doses of carbohydrates immediately before and after exercise, since this is when your muscles will need them the most.

4. Take in at Least 0.35 Grams of Fat Per Pound

Dietary fat and prohormone supplements often work in tandem. Prohormones aim to boost testosterone levels in the body, and dietary fat can achieve the same effect. 

In fact, research shows that men who follow very low-fat, high-fiber diets actually notice a drop in testosterone compared to men who use a lower-fiber, higher-fat diet. 

While carbs should take priority during a prohormone cycle, don’t neglect your dietary fats, as they’re essential for hormone production, recovery, and overall health.

What Is the Best Formula For Fat Intake on a Prohormone Diet?

You don’t want to overdo it. Too much fat can crowd out the carbs you need for performance. IT’s best to aim for a balanced approach:

• Minimum: 0.35 grams per pound of body weight
  
• Upper range: Up to 0.5 grams per pound if you respond well to fats
  
• Exception: Only go higher if you’re a true hardgainer with a fast metabolism and struggle to gain weight

Stick within this range, and you’ll get the benefits of dietary fat without compromising your carb intake or muscle-building potential.

Additionally, focus on getting enough omega-3 fatty acids, as these will help boost insulin sensitivity, which in turn helps ensure that the carbohydrates you eat are contributing to lean muscle mass rather than body fat. 

Which Foods Should You Choose to Eat on a Prohormone Diet?

Dialing in your proteins, carbs, and fats is a great start, but the quality of your food matters just as much.

If your diet lacks nutrient-dense foods, you’re missing out on key micronutrients that directly impact hormone health, energy levels, and performance. This can quietly sabotage your results, even if your macros are on point.

Micronutrient deficiencies to watch out for:

• Zinc & Vitamin D: Low levels can suppress testosterone production, undoing the benefits of your prohormone cycle.
• Iron: A deficiency may lead to early fatigue during workouts.
• Potassium & Magnesium: Essential for strength output, recovery, and muscular endurance.

To avoid falling short, focus on whole, nutrient-rich foods:

• Lean proteins like chicken, turkey, eggs, and grass-fed beef
• Complex carbs, including brown rice, oats, sweet potatoes, and quinoa
• Beneficial fats like olive oil, avocado, nuts, and seeds
• Various fruits and vegetables to round out your micronutrient profile

It’s tempting to indulge more during a calorie surplus, but relying on processed foods will catch up to you. Build your prohormone diet with purpose, not just calories. When you fuel your body with high-quality foods, you’ll amplify your results and feel the difference every time you train.

Final Takeaway: Build Your Diet Like You Build Your Training

Getting your macros right is non-negotiable, but the real results come when you combine precision with quality. To get the most out of your prohormone cycle:

• Prioritize nutrient-dense foods that support testosterone, energy, and recovery.
• Avoid shortcuts that sacrifice food quality for convenience or cravings.
• Build your diet with the same intention you bring to the gym.

When you eat for performance — not just calories — you’ll see real changes. Strength, size, and recovery all begin with the fuel you put in your body.