Help me figure out how many calories I need for a CLEAN BULK pleasee??

[brazilian10]

Stats: male, 22yo, 5'10, 155lbs, 15%bf. I'm work out 4 times a week.
How many calories do I need to bulk clean?? I'm starting to get serious again I really need help on this, I'm **horrible** when it comes down to calculating this. Thank you so much!!


I stand here waiting for you to bang the gong
to crash the critic saying
Is it right or is it wrong?

[brazilian10]

Anyone?

[breakthelines]

Anyone?

To find your maintenance calories - 155 x 15 = 2325cal

Add 400-500 calories to gain weight and take 400-500 to lose weight.

[aussie made]

Lbm x 15

[brazilian10]

@breakthelines I thought my LBM is the amount of weight I carry on my body that isn't fat? Not my actual weight.....I'm confused? How do I calculate my LBM?
And I just recently read the stickies and tried to calculate how much cals I need to bulk and It came out that I need to eat 3051 calories to bulk, which I think is so high! I don't want to get fat, before I unfortunately got fat bc I didn't know how to calculate how many calories i needed to bulk..so I def don't want to make the same mistake again...I want to do it the right way this time! :-)) anyone please enlighten me! I want to know the optimal amount of calories I need to gain good quality lean muscle, I'm scared sh*tless of getting fat again D;

[breakthelines]

There are a number of equations that will produce a rough estimate when hit come to maintenance calories. Harris-Benedict is pretty accurate, I find that 15xLBM is too low for me.

[brazilian10]

I think I'll just stick and try the Harris-Benedict route..