Hi nation, I weight 146 pounds, I'm 5.8 feet tall and my bmr is 1731.96 at rest and 2987.64 in motion.

I just want to know how much calories I should be eating per day and how I should divide my macro-nutrients..

I know that to maintain my weight I need to eat 2,950 calories but I want to know how much I need to build muscle!

Hey man! thats a good question you ve got there.

If you are a beginner, you can definitely build muscle and lose fat at the same time. So, you can build muscle while being on a slight caloric deficit of 10%. That means, if your maintenance calories are about 3.000, you will build muscle for 6-12 months on 2700 calories and you will lose some fat as well. If you are already lean though, and you dont want to lose fat I would advise you to stay at maintenance calories.

If you are a little bit more advanced, meaning you have some lifting experience, a caloric deficit will probably not be enough for muscle building purposes. I would advise a 10% surplus of calories and that would be about 3300 a day for you. See what works best for you!

About your macros. You should definitely go high protein/moderate carbs/moderate fats. That is about 150-200 grams of protein, 60-75 grams of fat and fill in the rest with carbs for pure energy.

Finally, keep in mind that you cant calculate your BMR with 100% precision so you might need to experiment with that. If you notice that you are not gaining muscle and the scale is not going up every month it might be wise to increase your calories another 10%. But if you are a beginner you should see some fast results no matter what road you take! You seem pretty light for your height ( 146 lbs) so I would advise maintenance calories or a 10% surplus.


Thats all I have to say. #HTH!

Kostas

If you need 2,950 calories to maintain I would suggest going either 400 or 600 above that. I don't know why I use thouse specific numbers other than it seems to be a good pick in my opinion without any research to back me up. The point is, as long as you have your calories above what you are burning you will over time gain weight (obviosly having 10 calories above would be to little).

Well those numbers are not entirely random because we know that a natural lifter can gain 1-4 lbs of muscles every month so that is about 4000-15000 caloric surplus in a given month. So that is around 500 calorie surplus per day. I explain that so that Hermanite Mr.Jorge can understand the reasoning behind all this. At 500-600 calorie surplus though, its almost sure that you will add unnecessary fat along with that muscle so I would go closer to 300-400 calories.

Hey scott, my body eight is 62kgs,height 161.5 cms,and23years old........

i need to know my macronutrients,so 4r that i used ur bmr calculator...there i found calories at rest and in motion . I'm really confused

how much calories should be taken into account in order to calculate macro nutrient. Also i need to tell that my goal is to built lean muscle mass and gaining strength.....plz would u help me out ,i'ts really a tough for me........waiting for ur reply..