Hi guys! I recently got another job, I’m constantly moving around and I do at least 11k steps a day. Before starting this job, I was rarely getting more than 4-5k steps a day. Before getting this job, I was eating 2.9-3k calories a day and it seemed that I was maintaining my bw at that point; however, I was starting to look better. By better i mean, i was starting to look a lot more fuller and even though the weight was roughly the same (88-89kg), I looked bigger. So, if I was to eat 3.2k or even 3.3k calories right now, do you think that would be too much? By the way, I train at least 5 or 6 times a week and the sessions are quite intense in my opinion. My main goal is to gain more mass, but I do not want to gain too much fat because summer is literally around the corner. I don’t wanna be shredded, but I don’t want to be over 15% Bodyfat either. So do you reckon that I should up the calories to at least 3.2 or 3.3k or should I stick to 3k, which at some point I considered maintenance calories.
From my experience every 5000 steps burns about 250 calories (obviously varies based on speed, weight, etc) but lets assume this is the case for you. So just to keep at the same level of calorie balance, you would have to eat 250-400 extra calories a day. at the end of the day it comes down to what your surplus/deficit is compared to maintenance, and if your maintenace increased due to higher expenditure, it is in fact necessary to eat more.