Speaking for me personally.

1.5g Protein / lb
2.5 - 3.0g Carbs / lb
.25g Fat / lb

That is typically what i use as a baseline diet for myself. That typically works for just about anyone wanting to gain size.

So for me that works out to be about 4500 - 5000 kcals / day.

Thats to gain weight.

Thanks. And your weight?

I'm not quite 220 yet but I am getting there. I do not exactly count calories when I am bulking, here is my present diet today is typical.

Wake up -Immediately drink a large glass of whole milk with a scoop of Optimum 100% whey chocolate mint flavor
Breakfast 4 eggs toast, coffee
On way to work Joyride Protein Bar 30grams of protein
At work breakfast in cafeteria 3 eggs bacon, coffee, milk
Late morning snack--small sandwich milk, 2 hard boiled eggs
Lunch- Roast pork, gravy, potatoes, broccoli, soup, banana, milk
Afternoon snack--sandwich roast beef--lots of beef on sandwich, milk
Dinner- 3 grilled chicken breasts, 2 shrimp kabobs, grilled veggies, milk
Evening snack, protein drink, and beef jerky

Today was a typical day, along with this diet I consume a gallon of whole milk every day.

I weigh 210 at 5ft 7in and 9% body fat

Coming from a high of about 270. Started a lot lower but had just competed. Still fairly lean and now cutting again.

hmmm- i dont think im eating enough - i weigh 240 6'3.

Im trying to start cutting

breakfast= 7 eggwhites 1 whole, 1/2 cup of oatmeal
mid morning= 1 MRP shake
lunch 1 chicken breast and a cup of vegetables
mid afternoon= 1 package of salted peanuts
get home from work

1 protein shake pre workout w/ dextrose
1 poretein shake post workout w/ dextrose

dinner= at least a chicken breast or 2 or 3 turkey burgers
w/ out bread and some vegetables.

b4 bed 1 protein shake w/ flaxseed oil.

Im trying liquid Clen again for 2 weeks than an eca stack
for 2 weeks....what do you guys think?