Don't overeat. If you want to build muscle it's necessary to eat more calories than you burn daily. This, however doesn't mean that you are free to eat tons of calories. Eat only 400-500 calories more than you need to maintain your muscle mass. It's always better to gain slowly but and stay lean, than to gain high percentage of body fat and then cut it down. Calculate your protein needs per meal and try to fulfill your protein needs first. Complete your calorie needs with carbs and then add some fiber.

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How can you calculate your calorie intake. is there an easy and simple way?

Dorian Yates was writing down in his journal everything he ate and near each meal he indicated gotten calories.

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In other words how do i know my calorie intake needs ? Mine coud be 2500 while the next person need 3000 how do i figure out what my body needs depending in size and weight

Once again,you are your on best judge.I cant sit here and tell you what will work for you,you want an answer that you can say ok this will work for me,not gonna happen!pick a plan,stick with it,not for 2 weeks,for no less than 8 give your body time to adjust,then you can start to tweek it to what your goals maybe...but you gotta start somewhere...so start somewhere!!