calories/day

[mrdoggypoo]

i weigh in at 186lbs. how much calories should i be taking in a day? grams for carbs, protein and fat? i want to put some more mass on, but that doesnt mean i want to cram my face with food and get fat. any help would be fantastic, thanks guys.

[johnnyironboard]

What are your maint calories?

[OogieCarbuckle]

This calculator is awesome!

http://www.johnberardi.com/updates/j...calculator.htm

[mrdoggypoo]

Originally Posted by johnnyironboard

What are your maint calories?

maint calories? what does that mean, bare with me im how you say, not an expert in nutrition.
thanks

[2pounds]

that calculator cannot be accurate

[OogieCarbuckle]

Originally Posted by 2pounds

that calculator cannot be accurate

Why...what happened?
Remember...that calculator isn't for maintenance calories...it's for bulking.

[mrdoggypoo]

ok, please anyone here, how many carbs,protein, and fat should i take in a day to
A)maintain
and
B)gain muscle

i weight in at between 185-188lbs, lets say 186lbs

thanks

[deadheadted]

Originally Posted by mrdoggypoo

ok, please anyone here, how many carbs,protein, and fat should i take in a day to
A)maintain
and
B)gain muscle

i weight in at between 185-188lbs, lets say 186lbs

thanks

Way too many variables to give an accurate number, such as activity level, gender, age, metabolism, etc. Your best bet is to simply track your caloric intake and weight over a long period to determine how many calories you actually need to maintain or gain.

But as a pretty general guideline, bodyweight * 20 is a good place to start for bulking. Adjust it based on your needs. And I prefer a 50% carb, 30% protein, 20% fat macro breakdown for bulking.