im a little stumped...:shrug:

[GymJunkie09]

okay so i figured my TDEE to maintain my current weight of around 192LBS is 3122 cal per day and i want to increase my weight so im going to up that by 15% so that would leave me at 3590 cal per day am i correct so far? okay now on to my macros this is were im puzzled i should be consuming 190 grams of protein at the minimum i tend to push into the 240s alot of the time around 85 grams of fats and the rest carbs but how much is the rest...??? i feel like im missing some key information here

[Back In Black]

Key info = your bodyfat %?

[RaginCajun]

okay so i figured my TDEE to maintain my current weight of around 192LBS is 3122 cal per day and i want to increase my weight so im going to up that by 15% so that would leave me at 3590 cal per day am i correct so far? okay now on to my macros this is were im puzzled i should be consuming 190 grams of protein at the minimum i tend to push into the 240s alot of the time around 85 grams of fats and the rest carbs but how much is the rest...??? i feel like im missing some key information here

3122 is waaaaaaay to much!

What is your BF%?

Let's just say your 15%

192 x .15 = 28.8

192 - 29 = 163 pounds of lean body mass

163 x 15 = 2,445 maintenance cals

If you we're eating at 3122 then you would be gaining weight!

[GymJunkie09]

o geez damn so im way off my bf% is between 15-16%

[GymJunkie09]

so i should be eating 2875 cal
now for the macs could u help me break those down

[GymJunkie09]

and by that i mean a 40/40/20 how do i calc the break down from 2875 calories??

[OdinsOtherSon]

2875*.4= 1150 calories from Protein/Carbs

2857*.2= 575 calories from Fat

[GymJunkie09]

wow i feel like a moron alright thanks....

[OdinsOtherSon]

wow i feel like a moron alright thanks....

You're good man.