I've got a couple of questions regarding a proper clean bulk diet.
Weight : 165 Pounds
Height : 1 Meter 79 Cm
Age : 21
Exercises : Moderate exercise or sports 3-5 days a week (I am a web developer, so I sit in front of a pc all day but will follow your 12 week, 5 day body building split program)
Sex : Male
BMR at Rest : 1840.15
BMR in Motion : 2852.23
Bodyfat % : 18
Body: Skinny-fat
Fat weight: 165 lbs x 0.18 = 29.7 lbs
Lean weight = 165 lbs – 29.7 lbs = 135.3 lbs
Average BMR: (2852.23 calories + 1840.15 calories) / 2 = 2346.19 calories
So, I've seen multiple macro calculations on your website so far. Using the calculator I get a maintanance caloric result of 2800 calories / day. When I calculate everything myself using your article (https://muscularstrength.com/article/building-your-meal-plan-calculate-protein-carbohydrates-fat), I end up with 2300 calories / day. Seeing these complete different results I started to wonder what was going on so I tried some other calculators and written articles to calculate my maintanance caloric intake, and all end up around 2800 calories. After that I went on these forums and saw that you told someone with the same BMR and goal as me (lean gains) to take 3000 calories (as I expected). If he'd have gone through your written article he'd have ended up with 2500 calories / day instead of 3000. Since the first time I calculated via your article, I've thought that 2500 calories / day were very little for a clean bulk. It looks more like a cut caloric amount to me.
My question is, am I missing something in the article or did you perhaps make a mistake on that one?
Summary:
Goal: lean gains
Program: 12 week, 5 day bodybuilding split
BMR rest: 1840.15
BMR in motion: 2852.23
BMR avarage: 2346.19
Info I got from calculating via your article:
Protein: 202.95 grams (811.8 calories)
Carbs: 293.885 grams (1175.54 calories)
Fat: 67.65 grams (608.85 calories)
Total Calories: (2596.19 calories)