Calorie/Macro Needs

[mckusic]

I want to bulk up while gaining muscle.

My Stats:
18 y/o
6' 1''
160 Pounds

My Workouts:
Monday - 1 Hr. Weights
Tuesday - 25 Min. Running
Wednesday - 1 Hr. Weights
Thursday - 25 Min. Running
Friday - 1 Hr. Weights

Currently tracking everything with MyPlate at livestrong.com
They give me an estimate for recc. calorie intake for gaining a pound per week.

I've read all the stickies for calculating needs.
But I'm a moron and can't figure it out.

Do I need to track more than calories for my goal?
Can you calculate my needs? [Feeling shameful for asking].

I'm a newbie extreme here.
Thanks in advance.

[DerUbermensch]

I want to bulk up while gaining muscle.

My Stats:
18 y/o
6' 1''
160 Pounds

My Workouts:
Monday - 1 Hr. Weights
Tuesday - 25 Min. Running
Wednesday - 1 Hr. Weights
Thursday - 25 Min. Running
Friday - 1 Hr. Weights

Currently tracking everything with MyPlate at livestrong.com
They give me an estimate for recc. calorie intake for gaining a pound per week.

I've read all the stickies for calculating needs.
But I'm a moron and can't figure it out.

Do I need to track more than calories for my goal?
Can you calculate my needs? [Feeling shameful for asking].

I'm a newbie extreme here.
Thanks in advance.

Eat ~3000 calories
~160g of protein
~80g of fat
~410g of carbs

Keep in mind that you can adjust your fat and carbs to your liking. I personally like about 120g of fat. Fat has 9 calories per gram, so that would put your carbs at 320g (which has 4 calories per gram).

[hawaiistack]

Preferable to have bf% to calculate properly

[AlwaysTryin]

I've read all the stickies for calculating needs.
But I'm a moron and can't figure it out.

Can you calculate my needs? [Feeling shameful for asking].

Don't be lazy - it's year 6 math

[mckusic]

Eat ~3000 calories
~160g of protein
~80g of fat
~410g of carbs

Keep in mind that you can adjust your fat and carbs to your liking. I personally like about 120g of fat. Fat has 9 calories per gram, so that would put your carbs at 320g (which has 4 calories per gram).

Thank You!
I'll send some rep your way soon.

[mckusic]

Don't be lazy - it's year 6 math

The actual math part may be easy, but I don't know what to be calculating and where.
Not being lazying - im un-informed.

[PhiSig2298]

The actual math part may be easy, but I don't know what to be calculating and where.
Not being lazying - im un-informed.

Then read it over & over & over &... Well you get it.




You're not the first person to say "I just don't get it.."

[l99]

73x30 = calorie needs (assuming you have an office job)
+10%/20% = what you should be eating.

73x1.6 = protein in g = 116. Add more to this. Hit around 150-200.

1g fat/kg so 73~ g of fat. Up it to about 80-90.

Carbs a little more complicated to calculate, just aim for 380-450.


In other words:

2,500-3,000+ cal
150-200protein
80-90fat
380-450 carbs


Very very simple. You're going to have to play with these numbers a bit until you find something that fits you. No calculation will be 100%. Your body will tell you how it reacts to these numbers. May take a month to figure out exactly what are right numbers for you, just remember to hit the basic numbers.