Help with harris benedict calculater and diet

[paddy155]

Hi there Guy's. I have just done the sums using the Harris Benedict Calculater and it comes up with 3893 calories for me to maintain my current bodyweight. So I will need to up my calorie intake to around 4400. How do I break this down into how much protein,carbs and fat I should consume daily. Thanks.

[HowIdo]

Basically you need to know this:

1 gram of Protein = 4 calories
1 gram of Carbohydrates = 4 calories
1 gram of Fat = 9 calories

Im guessing you are bulking so you need to figure out what ratios you want to do such as 50/30/20 or 40/40/20. Which means 50% calories coming from carbs, 30%( Although i would make this more if you are bulking) coming from Protien and 20% coming from Fat.

So i would say eat at LEAST 6 times a day. So if you ate 6 meals and needed 4400 calories you would need approximatly 730 calories a meal. Becasue 6 x 730 = 4400 calories.

Just find out what works for you basically. Good luck brother and make sure you lift heavy heavy heavy.....

[Prada]

^^^Correct.

What are your stats and goal? Personally I prefer the K-M formula

[MFT81]

I do awesome on a 40/40/20 mix both bulk and cut.

Make sure you figured your activity level cals as well.

[paddy155]

Thanks Guys