I currently weigh 195Lbs how many calories should I be eating to gain 10-15lbs

dgonzales851
dgonzales851 Posts: 1 Member
in Goal: Gaining Weight and Body Building
Right now I’m at 3600cal. What macro ratio do you recommend? 40/40/20?
Appreciate any good feedback.

Answers

  • AnnPT77
    AnnPT77 Posts: 34,197 Member
    edited February 26
    I think it's better to set macro goals in grams, rather than percents. Calorie level can vary among people of similar nutritional needs, so percents can mislead to some extent.

    I'd recommend protein level from this evidence-based source:

    https://examine.com/protein-intake-calculator/
    https://examine.com/guides/protein-intake/

    Fats, maybe 0.35-0.45g per pound of goal bodyweight.

    Treat those as minimums, OK to exceed, try not to be routinely under.

    Carbs to balance to appropriate calorie level.

    Personally, I also shoot for a minimum of 5 (80g) servings of varied, colorful veggies and fruits daily for micros and fiber, and prefer to get 10 or more servings as often as possible. Others differ on this point: Someone who prefers keto or carnivore eating styles (for example) would not be likely to recommend that.

    With 10-15 to gain, and from looking at your avatar, I'm assuming you want to gain muscle rather than fat. If you're not gaining slowly on 3600, bump it up slowly from there, maybe 100 calories or so daily, maybe bump once a week until the scale moves. If you're losing on 3600, start by bumping it up by 100 calories above maintenance as estimated based on recent loss rate. (100 is cautious. Others may recommend bigger bumps.)

    Just my opinions based on personal investigation and reading, zero formal credentials in nutrition.

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