My BMR = 1504.0875.

Harry Benedict Formula = 1504.0875 x 1.55
                                   = 2331.3356

My diet usually look like this (workout day):

Breakfast
1 scoop of ON:Serious Mass (1/2 serving) with everyday powdered milk

Lunch
Chicken Meat + Sausage + 2 Eggs + Rice

Fyi workout usually at 3.30pm

Pre-workout
Milk

Post-workout
1 scoop of ON:Serious Mass (1/2 serving) with everyday powdered milk

Dinner
Chicken meat + Egg + Veggies + Rice

Supper
Instant noodles + Egg

Before bed
1 scoop of ON:Serious Mass (1/2 serving) with everyday powdered milk