I've posted this a few times, but here is a way to calculate your suggested caloric intake. As i said before, aim to go about 300-500 cals over this level. Also make sure you are getting the right amount of fats/carbs/protiens, and try to get these from healthy sources. There are lots of posts in the bulking/nutrition forums which suggest potential diets.
Calculating Basal Metabolic Rate (BMR)
Take body weight X 10
Ex. 130 x 10 cal/lb = 1300 calories
Factor in activity level
Sedentary: 20% (sitting most of day)
Lightly Active: 30% (walking; daily chores)
Moderately Active: 40% (Constantly moving; daily exercise)
Very Active: 50% (heavy exercise for prolonged periods)
Ex. 1300 cal X .30 = 390
Add your BMR and calories burned during activity:
1300 + 390 = 1690 calories
Factor in calories used during digestion (10%)
1690 X .10 = 169
Add together BMR/activity calories & calories needed for digestion
1690 + 169 = 1859 calories needed to support basic needs
Calculating Protein Requirements
12-15% of total caloric intake should be from protein
1g protein = 4 calories
15% intake for a 2000 diet
0.15 x 2000 = 300 kcal
Divide this by 4 calories/g
300 / 4 = 75 grams of protein/day
Calculating Fat Requirements
20% total daily calories from fat
1g fat = 9 calories
20% fat intake for a 2000 calorie diet
0.20 x 2000 = 400 kcal
Divide this by 9 calories/g fat
400/ 9 = 45
Calculating Carbohydrate Requirements
1g CHO = 4 calories
60% target CHO intake for a 2,000 calorie diet
.60 x 2000 = 1200 CHO calories
Divide this by 4 calories/gram
1200/4 = 300 g CHO /day
