Originally Posted by The game
Iam 10 and a half stone, not sure what percentage is but iam quite lean with all the running...I'll defo read it, cos aint sure what they are either, (ha). ive red most ur posts and taking as much in as possible..
Firstly, to calculate your lean body mass (LBM):
100 - Bodyfat% (going by what you've said, I'll just go with 10%) so 90 x total weight (68 kg) /100 = LBM of 61.2
With LBM, you calculate Basal Metabolic Rate (BMR):
LBM (61.2) x 21.6 + 370 = BMR of 1691.92kcalories
From your BMR, go to the thread I originally posted and multiply that against the activity criteria, and you'll have a rough idea of your total daily energy expenditure. With that, you'll want to add around 10% extra kcalories to ensure good, slow weight gain.