This is what we've always stuck to and it's worked well for us, you will need to write some numbers down!📝
Step 1: work out your calorie figure for "maintenance"...multiply your bodyweight in lb's (pounds) x 14-16 (dependent on your activity levels, for example, 14 for less active, 16 if you're highly active)
Step 2: Choose your goal...if you want to lose weight/fat and be in a caloric deficit, subtract 300-600 from the previous total (we recommend starting with 300 and only increasing if you hit a weight loss plateau).
If you want to bulk and put on size/muscle, add 300-600 calories (depending on how lean you want to be on the bulk, the higher the surplus the more likely you are to gain body fat as well as muscle).
If you're looking to maintain then just use the figure you calculated in Step 1!
Step 3: work out your macronutrients (protein/fat/carbs)....work out your PROTEIN intake figure, multiply your body weight in lb x 1-1.2 (if you struggle to get protein in, choose the lower option)
Step 4: work out your FAT intake figure...multiply your body weight x 0.3-0.4 (if you like eating fatty foods, choose the higher option, if you're looking to gain weight we recommend 0.4)
Step 5: work out your CARB intake figure...you need to find out how many calories you're getting from fat and protein...so take the number you got from this formula for fat and protein above & multiply your fat number x 9 (there are 9 calories per gram of fat) & multiply your protein number x 4 (there are 4 calories per gram of protein)...add those numbers together and subtract this figure from the deficit/surplus you worked out in STEP 2...here you have the amount of calories you need for CARBS, so divide that number by 4 (there are 4 calories per gram of carbs) & there you have it!
I know this can be confusing but take it slowly work through it step by step and write down what you've done at each stage for reference.
Any questions on this then put them in the comments below and we will be happy to help!