Caloric Intake - Redone

I think I overdid it the first time I calculated my calories. Why? It seems like I gained weight. In the mornings I am weighing 170lbs instead of 167lbs. I am sure that digestion and food still in my body play a factor but I do feel bloated. Also, after taking the pictures earlier today, I actually think I should focus on losing some body fat (I thought I was actually skinny before).

Summary of Steps:
Step 1. Calculate BMR - basic energy requirements
Link: http://www.bmi-calculator.net/bmr-calculator/

Step 2. Use the Harris Benedict Equation
Link: http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

Step 3. Add or subtract 250-300 calories for weight loss / gain

My Stats:
Weight = 170 lbs
Height = 70 inches
Age = 27
Gender = Male
NEW GOAL: Lose body fat, gain lean muscle

My Numbers
1) BMR = 1830.5
2) HBE = 2837(with moderately active since there really are only 5 days of intense workout). With "very active" it would be HBE = 3157.6, a difference of over 300 calories
3) Caloric intake for weight loss (-500)= 2500 calories

The nutrition guide recommends subtracting 500 calories for weight loss and +250-300 for weight gain.

I guess this is an important lesson - keep assessing your body needs, and be flexible to modify your diet when needed.

The Harris Benedict Equation = Caloric Intake Calculation

I started reading the book and the first thing you need to do is define your goal and calculate how many calories you need accordingly.

Step 1. Calculate BMR - basic energy requirements
Link: http://www.bmi-calculator.net/bmr-calculator/

Step 2)Use the Harris Benedict Equation
Link: http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

Step 3) Add or subtract 250-300 calories for weight loss / gain

My Calculations.
Weight = 167 lbs
Height = 70 inches
Age = 27
Goal: Gain lean muscle mass.

My BMR= 1811.81
Harris Benedict = 1811.81 * 1.7 (Very Active) = 3080.08. That is a lot of calories!!!

Caloric Needs per day to Gain Weight=3350

I'll post my official stats in a later post.