How to calculate a diet?
Hi - need some help please in working out how to create myself a diet. Been out of the game a very long time now so kind of forgotten how to work things out.
Goal would be to stay lean but have enough calories to put on some muscle.
From a quick bit of reading:
1: Calculate total daily calories needed.
2: Basal metabolic rate =370 +(9.8 x lbm in lb) therefore: 370 +(9.8x154) = 1879 (scales telling me I am 11stone of lean body mass)
3: X 1.4 for moderate activity = Total cals needed: Therefore = 2,630 cals needed each day to maintain.
4: If I want to gain some muscle I should aim for 105-110% of 2,630 therefore = 2,656 cals per day
If that is correct (?)
5: How should I be making up that 2,656 calories each day? IE how much should be protein/carb/fat?