I’m happy you’ve enjoyed my article! Let me try to help you.

The formula I have put forth is very simple to use, I’ll take you through the calculations.

662 – 9.53 (age) + PA x (15.91 [weight in kg] + 539.6 x [height in meters])
662 – 9.53 (39) + 1.48 x (15.91 [70.9] + 539.6 x [1.7])
662 – 371.67 + 1.48 x 1128.019 + 917.32
= 2877

Now add 500 to that and you’ll be eating enough to hypothetically be putting on 1 pound a week.

So you should aim to each around 3377 calories a day. If you consistently eat this many calories for 2 weeks and have not put on at least 0.5 lbs add 250 calories and continue to monitor your weight bi weekly.

As for you being a vegetarian, that will not stop you from putting on mass. There are still many protein shakes, and vegetarian meals that are protein packed like beans, tofu, peanuts and lentils (to name a few)

Keep me updated on your progress.

your article is a wealth of information and I for one, certainly appreciate the work you have produced.

My particular problem is compounded by the fact that I am vegetarian. While I have made significant strength and mass gains within the last year, I don’t feel that I have reach my potential in the weight gain category.

I experienced some difficulty in using the DRI formula. Would you be so kind as to help me.

Weight = 156lbs (70.9kg)
Height = 5’7″ (1.70 meters)
Age = 39
PA = 1.48

Thanks.

Look forward to hearing from you.