Calculating Calories For Surplus Calculating Calories For Surplus

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Thread: Calculating Calories For Surplus

  1. #1
    Join Date
    Aug 2019
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    Default Calculating Calories For Surplus

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    I was wondering what you guys suggest the best way to calculate how many calories for a surplus, I’ve read Lyle McDonald’s stuff and he said use 16xBW for maintenance and just add 500 calories to the number. My stats are below

    Male
    34 years old
    196 lbs
    6’0”
    11-12% BF

  2. #2
    Join Date
    Aug 2013
    Location
    Phoenix, AZ
    Posts
    2,435

    Default

    All calculators are estimations. My advice is to either track your current calories and adjust from there or choose whichever calculator you prefer and adjust from there. There is no precise method.

  3. #3
    Join Date
    Aug 2019
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    I’m thinking of starting with around +/-3000 calories and go from there, my current track for Macros the last couple of weeks have been.

    225 P
    317 C
    89 F

    Is this good Macro ratios to limit fat gain while bulking?

  4. #4
    Join Date
    Aug 2013
    Location
    Phoenix, AZ
    Posts
    2,435

    Default

    That should be fine, try it out and report back

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