Maintenance calories

[Apple]

How do people work out the amount of calories they need to maintain weight? Just wondering because there's no point stuffing all this food down me when in actual fact all I want to gain now is muscle. I have put on quite a bit of fat in the last month since I started lifting weights and eating loads so now all I need to concentrate on is protein for muscle gain.

[PaulMacC]

For a rough estimate, use this - http://www.bmi-calculator.net/bmr-calculator/
then this - http://www.bmi-calculator.net/bmr-ca...dict-equation/

For example,
My BMR is 1586.28
I exercise hard for 1-3 days a week, so I'd say I'd multiply mine by about 1.4
1.4 x 1586.28 = 2220.79
That is my maintence intake, if I wanted to put on a pound a week (3500 calories = 1 pound) I'd up my intake to 2700 seeing as 500 a day multiplied by 7 = 3500.
Limit your fat so the pound you go up in isnt all fat, you can clean or dirty bulk. I prefer clean, try to keep your daily fat intake under 35g for a clean bulk.

[Apple]

For a rough estimate, use this - http://www.bmi-calculator.net/bmr-calculator/
then this - http://www.bmi-calculator.net/bmr-ca...dict-equation/

For example,
My BMR is 1586.28
I exercise hard for 1-3 days a week, so I'd say I'd multiply mine by about 1.4
1.4 x 1586.28 = 2220.79
That is my maintence intake, if I wanted to put on a pound a week (3500 calories = 1 pound) I'd up my intake to 2700 seeing as 500 a day multiplied by 7 = 3500.
Limit your fat so the pound you go up in isnt all fat, you can clean or dirty bulk. I prefer clean, try to keep your daily fat intake under 35g for a clean bulk.

Thanks for this! My BMR is 1718.88 and I also felt 1.4 was was the most suitable. This means my daily calorie intake is 2,406.

[Conservative,]

Oo this is helpful I've been wandering the same thing..mine is 1387.67 x 1.4 thanks