Basic Metabolc Rate (BMR):
Your BMR is how many calories your body requires to function at a resting position.
Adult Male:
BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)
Use your BMR to determine your daily caloric needs:
sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
The above values are your daily caloric requirements to maintain your existing bodyweight at the specified level of activity. If you want to increase your bodyweight, then the addition of 500 calories per day (3500 total additional calories over the span of one week) will result in an increase in bodyweight of one pound (minimum). Aim for a 1-2 pound increase per week to keep it healthy and to keep your body fat percentage under control. Your protein intake should be at a level of one gram per pound of lean body mass. You will need to know your body fat percentage to calculate that. Your carb intake should be sufficient to meet your daily requirements as per your level of activity. Try to stick with low glycemic, complex carb sources. Keep your fat intake under 60 grams per day and minimise your saturated fat sources. Avoid trans and hydrogenated fats completely. Maintain proper hydration throughout the day.
Use this to calculate your calorie intake while on cycle.