Thread: Calorie Ratios

I know lots of infos available on cals and ratios but a lot of its conflicting (including on here!) and as a newbie I'm pretty confused so I was hoping I could get some advice

1st my stats:

Height: 183cm

Weight: 81kg (178 pounds)

Waist circumference at the navel: 35/6 inches

History: Upped my cals drastically since around October, started making progress in the gym. Usual waist circumference is around 32-4 inches (without exercise), so I've put on a fair bit of fat, but I would still like to put on some more muscle before cutting.


I'd like to make clear from the start that I eat clean and my cals are quality 1s! Fats largely unsaturated, carbs mostly complex unless pre/post workout. What I'm not sure about is the amounts I am consuming.


The permanent fixtures in my diet:

Pre-workout: 1 scoop dymatize elite, 46g sugar from fruit. I workout in the morning, so have this and then head to the gym.

Post-workout: 1.5 scoops dymatize elite, 70g carbs (half carbs from fruit, half from maltodextrin) - ratio of 2g carb/1g protein

Other times I split my macros equally throughout the day up until my final meal pre-bed when I have 1 scoop Optimum Nutrition 100% casein


1) In terms of cals have been told 18-20 X weight in pounds is the daily amount you need to gain weight.

Is this correct? If so, would you start at 18X your weight and increase your cals further if your weight isnt increasing, or would you go for 20X straight of the bat?

2) Cal ratios. Sooo much confusion here!

Protein: I've heard 2 X weight in kg, 2.5 X weight in kg, 1 X weight in pounds, 1.5 X weight in pounds.

Gym trainers: 500g carbs for an 80kg man is what I've been told at my gym. They say if I eat any more protein than 2.4 X my weight in kg that it's just going to pass straight out the other end!
So that gives me the ratio I'm currently consuming:
22% protein, 58% carbs, 20% fat (rest day)
22% protein, 61% carbs, 17% fat (gym day)
Total Calories: 20X weight in pounds

Men's Helath: 50% protein, 20% carbs, 30% fat (cals 15X weight in pounds)

Maximuscle calorie calculator: 23% protein, 48% carbs, 29% fat

Myprotein.co.uk (rough estimates from diet examples):
Workout day: 27.5% protein, 51% carbs, 21.5% fat (cals 23 X weight in pounds)
Rest day: 28% protein, 47% carbs, 25% fat (cals 19 X weight in pounds)

30% protein, 50% carbs, 20% fat is another I've heard


So as you can see, a lot of different stats. If I just had a basic set of calories and a ratio that I could stick to it would really help me put on quality mass!

If youve made it this far I thank you very much! Any advice would be much appreciated