How much Calories do i actually need?

[aufzz]

Hello,

Me and a Friend are discussing how much calories i actually need to bulk up properly, so i came here to get your advice.

My Stats:
22 Year old
92kg
I work an Office Job
Workout 6x a week ~ 1h30min
currently on 500mg of test

So how much Calories do I actually need to steadility gain weight, and how should my macros look like? Thank you guys in Advance

 

[Titan18]

Nobody can answer this with any accuracy. Just calculate your BMR number and add 500 calories to that. If you lose weight or stay the same weight, up the calories. Trial and error. Everyone is different.

 

[Evom1]

Workout 6x a week

This jumps out at me. Unless you're not training very intensely or going to failure, pull this back

92kg is 202.4 in freedom units

You could start out light, say 3,500 calories. Monitor weight and pics weekly and adjust up or down as needed. The initial plan is not as important as how you adjust it based off individual body response

 

[JuiceJohn]

First, you'll need to calculate your basal metabolic rate (BMR), which is the number of calories your body burns at rest.
Since you work out 6 times a week for 1.5 hours each session, I would estimate your activity level to be moderate to high. You can use a multiplier to determine your total daily energy expenditure (TDEE) by multiplying your BMR by your activity level.

For example, if your BMR is 2000 calories and your activity level is moderate to high, your TDEE might be around 2800-3500 calories per day.
A good starting point for bulking is to eat around 250-500 calories above your TDEE. So, if your TDEE is 3000 calories, you might aim to eat 3250-3500 calories per day. Keep in mind that this is just a starting point, and you may need to adjust your calorie intake based on your progress.

In terms of macros, a good starting point for bulking is to consume around 1-1.2 grams of protein per pound of body weight, 0.4-0.5 grams of fat per pound of body weight, and the rest of your calories from carbohydrates. So, for example, if you weigh 92kg (202 lbs), you might aim for around 202-242 grams of protein per day, 80-100 grams of fat per day, and the rest of your calories from carbohydrates.

 

[sosa600]

You should've found your maintenance calories but since you already started blasting I would start somewhere at around 3500-3800 cals and would aim to gain a pound per week. Once the weight stalls add another 300 calories.

For macros I'm similar bodyweight and I'm eating 220g protein, 70-80g fat and the rest is carbs.