Calories to consume?? Newb question

[YouKnowIRUN]

I want to put on as much muscle as possible, is there a certain calorie sweet spot that would let me gain all the muscle I want and little to no body fat?? I eat 3000 cals on a natty bulk! THANKS

 

[tweek]

your current weight would help man

 

[YouKnowIRUN]

your current weight would help man

185lbs ! 15%bodyfat
23 yo

 

[tweek]

since i don't know some other factors such as height, physical activity levels etc i just used a basic estimated daily caloric maintenance levels by multiplying your body weight by 14 and 17 gives an estimate at 2590 - 3145 for your maintenance calories (not very accurate)

Now for more accurate ways you can look up "caloric maintenance calculator" or use myfitnesspal if you don't already.

you would want to be in a caloric surplus so if your accurate maintenance calories was 3145 for example you might want to bump it up 500 to 3645 for your surplus calories.

Also another important thing to consider is your ratio of calories
Protein 4 calories per gram
Carbohydrates 4 calories per gram
Fat 9 calories per gram

 

[YouKnowIRUN]

since i don't know some other factors such as height, physical activity levels etc i just used a basic estimated daily caloric maintenance levels by multiplying your body weight by 14 and 17 gives an estimate at 2590 - 3145 for your maintenance calories (not very accurate)

Now for more accurate ways you can look up "caloric maintenance calculator" or use myfitnesspal if you don't already.

you would want to be in a caloric surplus so if your accurate maintenance calories was 3145 for example you might want to bump it up 500 to 3645 for your surplus calories.

Also another important thing to consider is your ratio of calories
Protein 4 calories per gram
Carbohydrates 4 calories per gram
Fat 9 calories per gram

Awesome thanks a lot, does ratio really matter as long as I'm getting enough protein and not going over the calorie count ??

 

[gr8whitetrukker]

I'm a simple old fashioned man.
The way I've always done it is experiment. Of course I know what I need to grow. But you do not. Start at 3000 cals like you said. Add 500 a day for a week. Gain weight at the end of the week? No? Add more.

Another rule of thumb is I like to see a holding pattern from night till morning. If I'm 4 lbs lighter after 6 hrs of sleep. I'm not eating enough. I like it to be as close to the same at night as it is in the morning.

 

[YouKnowIRUN]

I'm a simple old fashioned man.
The way I've always done it is experiment. Of course I know what I need to grow. But you do not. Start at 3000 cals like you said. Add 500 a day for a week. Gain weight at the end of the week? No? Add more.

Another rule of thumb is I like to see a holding pattern from night till morning. If I'm 4 lbs lighter after 6 hrs of sleep. I'm not eating enough. I like it to be as close to the same at night as it is in the morning.

nice I'll do that

 

[Docd187123]

I want to put on as much muscle as possible, is there a certain calorie sweet spot that would let me gain all the muscle I want and little to no body fat?? I eat 3000 cals on a natty bulk! THANKS

No there isn't such a sweet spot. Excess calories that are required to build muscle will also be stored as fat. How much gets stored as muscle vs fat is dependent upon several factors, many of which are beyond your control.