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How to calculate a diet?

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2019/05/14 12:25:38 (permalink)

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?

Bodybuilding: A marathon, not a sprint.

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    Re: How to calculate a diet? 2019/05/15 12:22:30 (permalink)
    +1 (1)
    Everyone is different but personally I like to aim for 30/50/20 P/C/F however lately it’s been more 30/45/25 lol.

    Be aware though your estimated cals is just that; an estimate. You will need to hit same cals every day and weigh in every week to check you have the right number and are adding weight steadily.

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