For most people, a resistance training program that involves weight training 3-5 days per week will get the job done. This should be accomplished by having a caloric-dense diet with regular exercise. The first step is to decide how many times a week you’re able to train. Lastly, if you wish to gain weight, you need to consume more calories than you burn. Keep in mind that leaner bodies need more calories than less lean bodies. Calories aren't just calories They're actually values that come from the macronutrients of protein, fats, and carbohydrates (as well as alcohol).
If you wish to burn more calories over consuming fewer, you should increase your physical activity – you can consume more calories and still sustain weight loss as long as you eat fewer calories than calculated. If you wish to consume less throughout your day, you will want to eat 500-1,000 fewer calories per day than calculated, or as an alternative, eat 15-20% fewer calories than calculated. Conversely, if you want to lose weight, this can be accomplished by consuming less calories or burning more calories. In order to maintain your current weight, you must consume the same number of calories as you burn. Using the calculator above will help you determine your specific daily caloric needs. Everyone requires different amounts of energy per day depending on their age, size, and activity levels. To calculate your daily calorie and macro goals, simply fill out the information on my calculator below Further details on calculating your macros are. Fill out the fields below to get a customized daily calorie and macro prescription, based on your goals and how you like to eat. Generally, a calorie refers to energy consumption through food and beverage consumption and the amount of energy usage spent through physical activity.
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