Lose, Gain or Maintain
Which is right for you?

To estimate the calories that are best suited for you can be determined by a few basic calculations.

In order to lose the recommended 1-2 pounds per week, you will need to reduce your daily caloric intake by 500-1,000 calories per day.

It works like this.  To lose 1 pound requires a deficit of 3,500 calories.

So 500 calories x 7 days = 3,500 calories or 1 pound lost.
Similarly, 1,000 calories x 7 days = 7,000 calories or 2 pounds lost per week.

To maintain your weight, you will need to consume the same amount of calories you are presently consuming.

If you begin to exercise more you will need to increase your calories accordingly.

In order to gain 1-2 pounds per week, you will need to increase your daily caloric intake by 500-1,000 calories per day.

It works like this.  To gain 1 pound requires an additional 3,500 calories.

So 500 calories x 7 days = 3,500 calories or 1 pound gained.
Similarly, 1,000 calories x 7 days = 7,000 calories or 2 pounds gained per week.