Calories

[shortz]

I believe it is 30 calories per pound of lean body weight

Going to have to say no to that. Not sure where you got that, but it's horrible even for an estimate, especially for a female.

The calculated way to find a BMR of someone that isn't a BBer/strength athlete and not obese is something like 1.1 cals per lb for a male and .8 for a female. Clearly though, this doesn't translate well to athletes, where we know almost nothing is static.

The EASIEST to find a base estimate is to assign macros, as Turbo already pointed out. 1g protein/LBM, 1g carb/LBM, .4g fats/LBM. From there on out, it becomes a game of finding what is going to work best for you and making adjustments from those findings. You don't want to use macros, only calories, but I Have to admit that I think macros have a pretty big impact on strength as it does in BBing.

 

[Rai080]

I do 20 cals per pound, but do 45% carb 45% protein 10% fats

 

[shortz]

I do 20 cals per pound, but do 45% carb 45% protein 10% fats

Thats close to what I recommend for macros. I prefer a 40/40/20 though, because fats are excellent at preserving muscle.