T Nation

Maintenance Calories to Start a Bulk


#1

Hey guys, I didn't know where else to post this... so here is goes:

As of right now, I weigh 170lbs @~14-15% bodyfat

I train 4x a week (Wendler's 531 bodybuilding template) but the rest of the time I am not doing much physical activity.

How would I go about calculating my maintenance calories?

My guess would be 2200-2300 calories for maintenance... What do you guys think? I really don't have anyone to ask about nutrition, so why not a forum? lol

Thanks


#2

Step 1 take a guess on calorie level
Step 2 hit those calories every day for at least 2 weeks
Step 3 weigh in the every morning, naked, after the bathroom
Step 4 calculate average weigh In from start date and see how it changed
Step 5 adjust from there


#3

[quote]GrindOverMatter wrote:
Step 1 take a guess on calorie level
Step 2 hit those calories every day for at least 2 weeks
Step 3 weigh in the every morning, naked, after the bathroom
Step 4 calculate average weigh In from start date and see how it changed
Step 5 adjust from there[/quote]

/thread

Although for step 1 just start with 15 cals/pound if you are totally lost. For a 200 pounds guy this is 3000 cals.

For step 5 use 300 calorie increments (ie gaining weight too fast, drop to 2700, not gaining weight or even losing weight, add 300 cals)


#4

Everyone’s maintenance level is different. Do what GrindOverMatter says, guess, and go from there. As long as you aren’t eating junk, then appetite will go a long way to telling you what your maintenance level is.