Nutrition is my weakest subject.
My question is should I base my caloric intake to gain muscle on my maintenance calories or my overall calories?
I use my Fitbit to track my calories. My lowest calorie day was 2,682. I tried to do nothing that day but work (desk job) and some basic house chores.
My highest was 4,107. Full training day, and cardio. My average is around 3500 give or take on training and off days. Spikes on training days upwards to 3700-4000
My question is should I use the 2600 base for my surplus or the 3500 for the Surplus?
I feel like if I can get this in order everything else will fall into place.