How much to eat

[Earl_UK]

I have almost hit my weight goal, so loosing weight is not going to be a concern, how do i work out how much to eat do 2-3 hours of exercise and also i want gain muscle mass?

I see some people on a WFPB eating upto 3100 calories a day. how do they work this out?

[vgpedlr]

How does one figure it out?

Trial and error, leading to experience.

Because it all depends, on many factors.

Your size, fitness, the activity, duration, intensity, timing in relation to meals, goals, all play a role. You have to figure it for yourself based on your own individual needs. You can use the CRON-O-Meter to help estimate, or just use hunger as a guide and wing it.

To gain mass, you need a calorie excess to give the body energy to build new tissue. You also need the right training program to give the stimulus the body needs to build new muscle. The body can adapt to exercise in many ways, and building muscle is only one of them. You need a program with the right exercises, the right set/rep range, and an approbate load that provides enough stress, but also allows for recovery. This also takes some experience and trial and error to individualize a program, but there are general guidelines out there.

[Earl_UK]

Thanks Ill up my calories for a week or so and see how it all pans out