Calculate your own calorie & macro requirements

[roadie]

thought i would post this link up....there seems to be a lot of people asking similar questions

http://www.freedieting.com/tools/calorie_calculator.htm

enter all your data and this page will estimate your maintenance and fat loss calories.....if your wanting to gain simply add the difference to your maintenance figure

now if you follow the link just down a bit which is

http://www.freedieting.com/tools/nutrie ... ulator.htm

it helps to work out macros per meal.....only problem is it only goes to 6 meals but if youve got a spreadsheet make it up for yourself

one thing you do need to do is determine the macros to suit....bulking for example may be 40%p/40%c/20%f.......but you need to work out these to suit your goals and also monitor as time goes on...review and succeed

good luck