So how many calories should you consume each day? The basic idea when trying to figure out your daily caloric intake is to determine your caloric maintenance level, that is, how many calories you require daily in order to simply maintain your weight. Then increase your caloric maintenance level by 15-20%. This will create the necessary caloric surplus within your body to facilitate fast muscle growth.
There are many different methods that can be used to determine this, with the three most common being the Basic Multiplier, the Harris-Benedict Formula, and the Katch-McArdle Formula. These are basically formulas that will help you determine what your daily caloric intake is.
