Iifym

[rezkon]

Just a question for nutrition, as i am bulking and i am 74kgs and 176cms

I was using Muscle Tech Calculator to workout my macros it gave me

Carbs - 403
Protein- 161
Fats - 96
Calorie intake - 3121

i Tryed using

2/Mifflin-St Jeor:
Developed in the 1990s and more realistic in todays settings, but it still doesn't take into consideration the differences as a consequence of high BF%. Thus, once again, it OVERESTIMATES NEEDS, ESPECIALLY IN THE OVERWEIGHT.
For MEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5
For WOMEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] -161

Used a Calculator to work it out to about
3191.848

241 Grams of protein.
72 Grams of Fat
408 Carbs

i dont think its right so is there Calculators that could help
because this is kinda tricky :\
i want to be on a 40:40:20 Spilt To see it works for about 3 months and yeah,

 

[ThreeGigs]

Dude.
3100 kcals, do the math if you want a 40:40:20 split.
1240:1240:620

Carbs and protein are 4 kcal/gram, fats are 9 kcal/gram.

Divide by 9 or 4, this is not difficult.

 

[rezkon]

Sorry man, i got confused due the fact when i added it all up..it comes up to like...2134069....:\ so i though i was doing something really wrong.