Daily Calorie Intake help please!

[GrandMaster]

ok bors GM need to start Loading again, and this time around its more serious then the last time.

How can i Avg out what my Cal Intake should be daily?
If anyone can post the steps needed in order to retrieve this magical number.

im also trying to bulk, if this helps..
and i have a hard time doing this...
i also want to cut down my BF% a little bit

thanks u all! K for who can seriously help me.

 

[KIAN]

Basic Metabolc Rate (BMR):

• Adult Male:
  BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)
  
• Adult Female:
  BMR = 665 + (4.3 x body weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years)

Use your BMR to determine your daily caloric needs:

• sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
• lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
• moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
• very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
• extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Bulking and cutting at the same time is not possible. Those who tell you differently will always add this exception "It can be done but the results will be on a small scale and it will take a long time'. Just try to keep your bulking diet as clean as possible so that your BFP (body fat percentage) does not get out of control. When you have exceeded your target weight, reintroduce cardio back into your training program and gradually reduce your carb intake. Keep your protein intake high and lift heavy to retain and define the mass which you have added. Then slowly cut down to your desired weight and switch over to a maintenance diet.

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KP--Fitness Basics

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[GrandMaster]

Great Reply!
thanks alot man! I owe ya! *cheers!*