Caloric Intake for Bulking

[Sampson]

How many calories per day should a person be eating in order to put on as much muscle as possible without packing on tons of extra fat? Is there some sort of formula that can be used based on the individuals body type, body weight, etc?

[RisingAgainst]

Originally Posted by LeanBulk

How many calories per day should a person be eating in order to put on as much muscle as possible without packing on tons of extra fat? Is there some sort of formula that can be used based on the individuals body type, body weight, etc?

Depending on body type, your LBM multiplied by ~25 OR your total body weight multiplied by 21-24

[iziromeoizi]

There are MANY MANY types of of theories and ways to calculate caloric need. typically.....

13-14 calories per lb of lean body mass for cutting
15-16 for maintence
17-18 for bulking

This also depends on your bodytype ecto, meso, endo and varying idiotic non predictable things.

While bulking the general guideline to limit bf percentage is to eat your carbs at the right time and eat the right type. I will prob do a carb cheet sheet sometime this week, until then pm with any questions

[jbodybuilder]

RA hit it right on the head for guys like me and voodoo that have the metabolism of a field mouse we need at least 25 to make good gains. If you have a lower metabolism or in most cases over 40yr then you would need less.

[spaceclown]

This is what I typically go by.
(Harris Benedict Formula for men)
http://en.wikipedia.org/wiki/Basal_m...dict_equations
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)
then you need to account for your activity
Sedentary = BMR x 1.2
Lightly Active = BMR x 1.375
Moderately Active = BMR x 1.55 (typical for most of us)
Very Active = BMR x 1.75
Extra Active = BMR x 1.9
This will give your calories then you need to break that down by carb/protein/fat. This is dependent on each of you. I used to do 40/40/20 but at 20% fat my gains were extremely slow so bumping it to 25% it made a huge difference. So play with it. Another simple rule that make the math easier is after you find your BMR bump the cals by 250-500 and try it for a few weeks and if nothing is happening simpley increase cals while staying in your target macro range.

[iziromeoizi]

Originally Posted by spaceclown

This is what I typically go by.
(Harris Benedict Formula for men)
http://en.wikipedia.org/wiki/Basal_m...dict_equations
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)
then you need to account for your activity
Sedentary = BMR x 1.2
Lightly Active = BMR x 1.375
Moderately Active = BMR x 1.55 (typical for most of us)
Very Active = BMR x 1.75
Extra Active = BMR x 1.9
This will give your calories then you need to break that down by carb/protein/fat. This is dependent on each of you. I used to do 40/40/20 but at 20% fat my gains were extremely slow so bumping it to 25% it made a huge difference. So play with it. Another simple rule that make the math easier is after you find your BMR bump the cals by 250-500 and try it for a few weeks and if nothing is happening simpley increase cals while staying in your target macro range.

A well known formula, too complex for the simple folk like me but good ref!

[B-natural]

take your current daily intake, and add between 500-750kcal/day. As your weight begins to level out or progress slows, add in another 500kcal/day. Creating a large increase in cal's right away is going to lead to fat gain. Steady increase for a solid gain, steady decrease for solid weight loss.