Bro, use the MyFitness pal calorie calculator. Can dl for android.

Btw i suggest u cut until 10% bf then bulk and build muscle.

Simple as that.

Broscience nonsense at it's finest.

At 20% you will start seeing alot of drop in muscle definition and 0 abs at this point. Normal people are usually at 20%, and when you bulk at 20%, you will end up reaching 25++ which is when u might start having a bump on your stomach.

Then when you cut i dunno how long it's gonna take you to reach that nice 10~12% range.

It's better to crash diet (if you not into lifting yet and dun mind losing some muscle) and start at the 10%. So you can bulk till 17% ish and drop bek to 10~12% on a cut and keep repeat this forever. That way, you'll always look nice and lean


But as GameFr3ak, of course you can bulk at 20%.

Yep. Which is done with a 250++ calorie sulprus and which I also recommend u do.

Amedion, just to clarify.

1. You gain wieght(fat) fast or slow does not depend on the food u eat, it depends on cals.

2. If he eat 3k cal a day, does no mean he will gain fat fast, what if his maintainance is 2850cals?

3. "Weight into fat", maybe i misunderstand your statement. U meant gain weight as fat izit?