Determine your age, sex, height, weight, and activity level
Calculate your basal metabolic rate using a standard formula
Multiply your basal metabolic rate by your activity factor
Set your calorie goal based on your objective
Use a calorie deficit for weight loss
Use a calorie surplus for weight gain
Use maintenance calories to keep your current weight
Track your food intake daily
Compare your intake to your calorie goal
Adjust your calories based on progress over time