How many calories should i be eating?

[yobusta]

i am about to start bulking and i am wondering how many calories should i be eating. i have tried to find my daily intake but i have failed countless times. i am 5'7 160 kinda slow metabolism and moderately active.

[Rachel_n_SD]

bodyweight x 15=maintenance. about 500 calories over that should be good,
but if you dont monitor your intake now, and have failed countless times, then why are you asking? i mean, maybe you should just eat alot of clean food and monitor your gains.

[mudzereli]

Here's what you do in 6 easy steps!

1. Use a calculator to calculate your average calories burned.

2. Weigh yourself Monday morning right when you wake up.

3. Eat this number of calories for the whole entire week without changing your exercises or supplements, etc. If you eat the same exact meals on the sunday before you start as you did the sunday before you finish, you should come out with a near exact calculation at the end.
(different meal schedules and water intake can affect your weight because of poop/pee/water retention)

4. Weigh yourself next Monday right when you wake up.

5. Calculate your maintenence calories. Each 1/2 pound you gained or lost = + or - 250 calories a day difference from your maintenence. For example, if you gained 1 pound, then your original value, was 500 calories a day higher than your maintenence calories. If you lost a half a pound, then your original value was 250 calories a day lower than your maintence calories.

6. Add 500 calories a day to your maintenence calories. You now have your bulking calories.

[RipStone]

Originally Posted by mudzereli

Here's what you do in 6 easy steps!

1. Use a calculator to calculate your average calories burned.

2. Weigh yourself Monday morning right when you wake up.

3. Eat this number of calories for the whole entire week without changing your exercises or supplements, etc. If you eat the same exact meals on the sunday before you start as you did the sunday before you finish, you should come out with a near exact calculation at the end.
(different meal schedules and water intake can affect your weight because of poop/pee/water retention)

4. Weigh yourself next Monday right when you wake up.

5. Calculate your maintenence calories. Each 1/2 pound you gained or lost = + or - 250 calories a day difference from your maintenence. For example, if you gained 1 pound, then your original value, was 500 calories a day higher than your maintenence calories. If you lost a half a pound, then your original value was 250 calories a day lower than your maintence calories.

6. Add 500 calories a day to your maintenence calories. You now have your bulking calories.

Good post^^.

Basiclly I would recommend you do the same thing, but maybe instead of 1 week of data, get 2-3 weeks of data in order to have a better idea. Anyway, I posted this info in the past...

"Here is what you need to do. Keep track of everything you eat for a few days and total up the calories, carbs, protein, and fats for each day(you can use fitday.com for help with this). If this is how you typically eat(which I dont see why it wouldnt be) then you should get a great idea of how many calories you are consuming per day currently.

Then ask yourself have you been gaining/losing/maintaining weight eating like this? Depending on the answer and your goals(lose/gain weight) you can make changes to your current diet.

For example, lets say you find out you are eating 2500 cals a day right now. And eating this amount you are maintaing your weight. However, you want to lose weight. So you would start eating 250-500 cals les per day in order to lose about 1/2-1lb a week. Vice versa if you wanna bulk."