Ok, need some solid advice on total calories needed

spikeithard

Hey, I have a pretty good working knowledge on the body and food but I am stuck on this equation.
I am 6 feet and 198. I want to build lean muscle while keeping the fat off. So I have picked 'lose .5 lbs a week' setting but I dont want to lose potential gains in the gym by deficiting myself. Obviously keep the protein ratio high and good fats high and carbs slightly lower.

\i think for the next month and half I will keep the calories a little higher but closer to summer I will cut back little bit by little bit.

Anyone have any ideas on how many total calories I need each day. I have my activity level set at 'lightly active' . I drive most the day. I always add my workouts in also to reflect in my calorie count total.

Thanks

ogmomma2012

Go to the gaining weight forum. If you are body building, from what I've read, you need to gain weight to put on muscle, or "bulk", before you can eat at a deficit while still lifting heavy to preserve muscle while losing fat, or "cutting" they will help you there!

spikeithard

It can be done.. gain muscle and keep trim but I need to find that magic number.

Liftng4Lis

spikeithard wrote: »

It can be done.. gain muscle and keep trim but I need to find that magic number.

Enter your goals into MFP and they will tell you that magic number.

spikeithard

I just dont know what one to choose. loose .5 a week , maintain same weight or gain .5 a week? hmmm

Pretty good video here of how many to intake when trying to build lean mass
https://www.youtube.com/watch?v=JRDVXcfBMts

RIP Greg.. solid good dude!

SBRRepeat

Try the Scooby's Workshop calculator (http://scoobysworkshop.com/calorie-calculator/)
1. Choose the body recomposition setting (gain muscle lose fat)
2. Enter all relevant stats
3. Eat that amount of food and work out that amount
4. Profit