More than calories concentrate on good quality protein

Hi Ideally active men require abt 1500-1700 cals.You should be eating a high protein diet atleast half our before and half  hour later.That helps build the lean muscle mass.Do not tak whey proteins as they hv steroids n will lead to long term side effects like kidney n liver damage.Eat a balanced diet atleast 6 small meals a day.Sleep for 8hs.