How much caloric surplus for Starting Strength?

[getupkid]

1. If my TDEE is 2200 calories, how many calories should I aim for a day? (via IIFYM calculator)

2. When calculating TDEE should I use the standard formula? Or the formula with bodyfat %? Because if that's the case my TDEE is about 1900.

3. Do I need to consume the same surplus on my off days?

[DCSpartan]

read the book and see what Rippetoe recommends.

[ODoyle99]

If you have an accurate measure of body fat (not just a guesstimation) then use the formula that includes that. If not then the standard is fine. When bulking add 5-10%. And yes, consume that amount of off days as well

[HILMAN76]

1. If my TDEE is 2200 calories, how many calories should I aim for a day? (via IIFYM calculator)

2. When calculating TDEE should I use the standard formula? Or the formula with bodyfat %? Because if that's the case my TDEE is about 1900.

3. Do I need to consume the same surplus on my off days?

From what I have read on the boards here, yes, you do eat at a surplus on off days, your body needs those calories for repair.

Remember to use a calorie tracking site/app like MyFitnessPal, it makes eating at a deficit or surplus much easier rather than just guesstimating.

http://www.myfitnesspal.com/

[Brandlej]

About a 500 above TDEE is a good pace

[getupkid]

Thank you kind sirs. I was thinking I'd have to eat like 3500 calories a day or something crazy... I could only accomplish that feat if I moved to Colorado and lived next to a marijuana dispensary.

I researched my bulking macros and everything, so I'm looking at 2500 calories a day. Do-able.

[CJ93UK]

Thank you kind sirs. I was thinking I'd have to eat like 3500 calories a day or something crazy... I could only accomplish that feat if I moved to Colorado and lived next to a marijuana dispensary.

I researched my bulking macros and everything, so I'm looking at 2500 calories a day. Do-able.

I eat 5k+ a day while on SS. What's crazy?

What's your height, weight, and BF% by the way? Having your TDEE come out with BF% in account at 1900, assuming the inclusion of an activity level, seems fairly low.

[getupkid]

5'6
145lbs
had my BF checked in May at around 30% (high I know, but I have little muscle mass)... will follow up at my gym this week if I can schedule it.

The TDEE (1879 cals) was calculated with that percentage and at exercise level 3x/week.

[iwanthops]

My advice for you would be to try to lose bodyfat first. Eat at TDEE and keep working out. At your bodyfat %, gaining muscle while losing fat should be doable. (Gets harder/impossible as your bodyfat % gets lower).

[getupkid]

My advice for you would be to try to lose bodyfat first. Eat at TDEE and keep working out. At your bodyfat %, gaining muscle while losing fat should be doable. (Gets harder/impossible as your bodyfat % gets lower).

I keep getting conflicting views on this. My original goal was to cut and lower my body fat and was told to do so by others then I hear the opposite as well. So I asked my trainer if I should cut and focus on cardio or build strength and muscle. He said someone like me should eat nutrient/calorie dense foods and gain muscle to boost my metabolism. Essentially eat more, eat clean, and focus on compound/functional movements-- hence why I'm doing the Starting Strength program.