I have been going to gym for a few years and basically was just maintaining my weight and staying lean/low body fat this is my old routine New Goal: Gain more muscle, follow new routine, watch your diet so you eat enough to gain muscle. Current weight 165lbs New routine: My biggest problem is not eating enough so I joined fitday.com to track how much I eat Current Weight: 165 lbs height: 5'10 age: 26 body fat: around 8.5-9% There are many formulas to calculate your BMR. A simple one for adult males is [bodyweight x 10] + [2 x bodyweight]. So the BMR for a 165-lb. male would be 1980 calories per day to sustain itself. Divide this into equal meals every two to three hours, combining protein and carbohydrates in your first few meals, and then protein and vegetables in your final meals of the day. so I need to eat 247.5 every 3 hours just to maintain my weight... I think I need to eat at least 3k calories a day to build more muscle.