What is the correct daily calorie intake for my goal?

[RJ9575]

Quick stats are:
35 years old, 5'9, 177lbs approx 20-22% BF. I'm new to SS and it looks like the program calls for anywhere from 2500-5000 calories.

I'm currently eating clean and logging in at about 2600 calories daily. I obviously want to gain strength & muscle but want to keep get the bodyfat lower and abs/core flat. Should I stay around this daily calorie level or up it a bit? Should there be a certain % for carbs,protein & fat(i.e. 40c/40p/20f)? I know I need to consume approx 1 gram of protein per lb of bw.

Thanks in advance!

[Tiburon]

Should I stay around this daily calorie level or up it a bit?

Up it. You'll die if you squat 3x / week on 2600 KCal

[Carlos Daniel]

I'd say at least 3000 kcal. Get a lot of protein, shoot for more than 200g/day.

[RJ9575]

Thanks guys!! Appreciate the info. 3000 seems like a good number. 5000 seemed like too much for me.

[Carlos Daniel]

I said at least 3000. Maybe you need more, who knows.

[48Dodge]

Bosu ball work is the only way to keep your core flat.

I am in a similar situation bodyfat wise. I typically eat about the same amount every day and tailor my calorie amount with the amount of milk intake.

[Greg C]

1-2g/day of protein per lb of BW

Other than that, eat enough so you are recovering, but not to the point that you are gaining a huge amount of weight each week. You aren't in your 20's anymore.