Estimate your maintenance calories using a TDEE calculator
Calculate your BMR
Multiply BMR by your activity level
Track your current weight for 1 to 2 weeks
Compare your calorie intake with weight changes
Eat fewer calories than maintenance to lose weight
Eat more calories than maintenance to gain weight
Use a 250 to 500 calorie daily deficit for weight loss
Use a 250 to 500 calorie daily surplus for weight gain
Recheck and adjust calories every 2 to 4 weeks
Track food intake with a scale or app
Consider age, sex, height, weight, and activity level
Consult a registered dietitian or healthcare professional if needed