What is the proper way to determine # of calories needed for bulking?

[Joe_65]

I've heard different ways of determining the amount of calories one needs to consume when bulking. Some people say it's you body weight x 20-25. I've heard others says maintenance calories + 500. Which way is correct?

[Sixpack]

Usually an estimate would be for a lean bulk BWx18 maintain BWx15 and cut BWx12 there are other factors that are included but thats the way I do it with my clients etc to get an estimate

[gfletch]

Start with Sixpack's suggestions and then just tweak the numbers until you're getting the results you're after. Trial and error is the only real way to do it. Everyone is different when it comes to these things

[BodyBuild03]

You could try these methods... but I'll upload Michael Elias' bulk/cut spreadsheets... and a basal metabolic rate calculator... they are all really good

Take your bodyweight and multiply by one of the following:

12-14 - if you believe you have a slower metabolism
15 - if you believe you have an average metabolism
16-18 - if you believe you have a fast to extremely fast metabolism...

This is just a ball park... or you can try this...

For a Male: 67 + (6.24 x bodyweight in lbs) + (12.7 x height in inches) - (6.9 x age) = your BMR

Then we need to factor in your activity level by multiplying the calculated BMR by one of the following numbers:

1.2-1.3 = Very Lightly Active

1.5 for Moderately Active

1.6-1.7 for Heavily Active

1.8-2.1 for Constantly Strenous Activity


Could also look here... http://www.bodybuilding.com/fun/issa64.htm

[Joe_65]

Thanks for the help, guys. This is my first bulking phase and I'm definitely trying to do it as cleanly as possible since I used to be really fat and, since losing the weight, have had a phobia of eating too much. Going by the maintenance plus 500, my result would be about 2900, whereas with the weight x 20-25, it would be 3400-4250, so there's a quite a discrepancy with each method for me.

[Maximum6]

i personally just eat a more relaxed diet...and since i know how to lose bodyfat..through strict dieting and hiit cardio and weight lifting...its pretty easy for me to lose fat. So when i bulk..which i'm doing right now..i just eat as much as i need..and watch the scale every few weeks or so.

If i stop gaining...it probably means what i'm eating has become my maintainance...and then i could decide to either cut or keep bulking from then on. Cutting...i would just lower slowly until i'm at around 2500-1500calories. I do this by eliminating fruit, dairy, red meat, whole eggs, any unncessary fats, start cycling my carbs...

But if i choose to bulk...i usually add about 1/3 more calories to what i'm eating already ...through maybe increase OZ in meats, increase cups in rice , oatmeal, more fruit, more fats (almonds)..and possibly an extra meal of salad...as veggies are important.

Just my thoughts on bulking and cutting.