Calorie surplus and macros! I don't know how many to take

brittrogers1
brittrogers1 Posts: 3 Member
edited November 22 in Goal: Gaining Weight and Body Building
Can someone tell me how to calculate my calorie maintenance then how much to add in order to gain some muscle? I've heard you take your body weight then times by 10 or 14 or 15. Which one is it? And how much protein to carbs to fats I should be eating? I'm so confused!

Replies

  • AsISmile
    AsISmile Posts: 1,004 Member
    Go to the scooby workshop website, let it calculate for you.
    For a bulk, about 250 calories surplus over TDEE calories.

    It also suggest macros.
    But your macros basically are:
    - protein 0,6-0,8 grams per lbs bodyweight
    - Fat 0,4-0,45 grams per lbs bodyweight
    - Fill the rest with carbs
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