How many calories do I need?

[centy]

How many calories do I need to eat? Is there a nifty formula or something I can use?

I'm 30, 220lbs 6ft tall with ~15% bf. I would consider my body type as endomorphic.

Lately, I have really cleaned up my diet and have been tracking my meals using computer software. I shoot for 50% of cals from protein, 30 from carbs and 20 from fat.

My question is, how many total calories should I be taking in each day? Also, in a few weeks, I will start a bulking cycle. How many calories should I shoot for there? (And 'as many calories as possible' doesn't seem to be a sufficient answer.)

Thanks

 

[StuWard]

There are some online formulas but a quick and dirty rule of thumb is 15 cal/lb to maintain and +- 2 cal to gain or lose.

A more detailed way is: http://drsquat.com/articles/calorieneeds.html

Stu

 

[Tatyana]

One of the same formulas and even more detail on this thread

http://www.elitefitness.com/forum/steroids-discussion-forum/help-sort-out-your-diet-565562.html

 

[centy]

Nice. Thanks

 

[centy]

Also found more info here http://www.elitefitness.com/forum/diet-bodybuilding/burn-fat-feed-muscle-best-info-567025.html