Baseline caloric number: 2341
W = (weight in kg * 13.75) + 66
H = (height in in * 12.7)
A = (age * 6.76)
Low activity, low/medium metabolism:1.2
Low activity, high metabolism:1.3
Medium activity, low/medium metabolism:1.3
Medium activity, high metabolism:1.5
High activity, low metabolism:1.4
High activity, medium metabolism:1.5
High activity, high metabolism:1.7
baseline = (W+H-A) * coefs
To bulk correctly Id add 700 calories for men, and 500 calories for women.
On a bulk, Id take in roughly 3977 calories a day. Our example, would be at 2722. Given these rates, the men would gain a lb every 5 days, with women gaining one every 7 days.
Macro break down:
Bulking for both men and women it is imperative to take in plenty of good carbohydrates and protein. But fats are not to be neglected either. To that end, I like either 40% Protein, 30% Carbohydrates, 30% Fats or 40% Protein, 40% Carbohydrates, 20% Fats breakdowns. Some people also like 40% carbohydrates, 30% protein, 30% fats.
At 3977 calories a day, saying I wanted to go 40/40/20, Id want to take in 1591 calories a day from protein (40% of 3977), 1591 of carbohydrates (40%) and 795 calories from fat. Giving me a macro breakdown of 398g of protein and carbohydrates and 88g of fat. Will this be easily attainable? 4,000 calories is a challenge, but to bulk correctly, you need to know what your up against. You MUST eat to put weight on. These macros are not an end all, maybe 40/30/30 would be more attainable. You must make your diet work for you.
Cutting is the opposite.
With our base calories of 3277 and 2222 respectively, we'll shave 500 calories off of these. That would give a rough weight loss of 1 lb per week. You can shave more if you want, but remember shaving too much can sacrifice hard earned gains made previously.
There are literally hundreds of diets out there, low fat, low carb, keto and many others. Many are fine philosophies. Taking into effect your caloric goals, you need to choose wisely. Im personally a fan of low carb/keto diets. My girlfriend is losing weight quickly on low fat. If you take your calories down, you will lose weight either way. Thats all dieting is. It is literally that simple. Once youve made a significant weight loss, (Id say 15lbs or more), reanalyze yourself, and get new caloric values to keep yourself going strong.