Here is a thread on weight loss and weight gain

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Weight loss is often over complicated with a ton of conflicting opinions and views.

At the core of weight loss, we have calorie intake.

Calories are simply the energy we consume and burn each day.

To have a starting point we need to find your maintenance calories.

This is the amount of calories you need to consume to maintain your current weight.

You can do so roughly with this calculation:

15 x body-weight (Ibs).

From this number using my weight I get 2,175 calories a day (roughly).

If I wanted to lose weight, I would simply start by subtracting around 250 calories from this number and consume that daily.

Track weight on a weekly basis in the mornings to see how you are progressing.

If you are progressing well (0.5-1 Ib lost per week) keep at it.

Eventually the body will adapt within a few weeks and you may find you plateau.

If this happens simply drop the number by another 100 calories per day and see what happens.

If you find that you are still plateauing, this is where you need to look at your physical activity levels.

Try implementing 1-2 more walking sessions per week.

Maybe add 1-2 HIIT sessions for the added cardiovascular benefit.

This will help you break through plateaus!

I know you guys have probably heard this tons before, but I want to stress this point again because its important.

Weight loss is simply put calories in vs. calories out.

The more active you are the more you burn, the less active you are the less you burn.

There are other variables to account for like metabolism and lean body mass.

Some have very low metabolisms in which may need rebuilt (that's a whole other topic).

The more lean mass you have, the more calories you burn ie. muscle mass assists greatly in metabolism.

For weight gain, the opposite is true.

Taking my example of 2,175 calories a day, and try adding 250 calories as a surplus.

Its a game, and tracking both food and on the scale is typically required if you want the results.

When you notice no weight gain, bump calories up

Also, if you are trying to gain weight, I'm hoping its to gain muscle lol!

If so, you need to make sure you weight train and each week progressively push yourself to either increase weight slightly or repetitions.

Strength gain & muscle gain are directly correlated...

I hope this helps clear up any confusion!

Just want to help out!

If you want to:

+Build muscle
+Live longer and happier
+Learn to get and stay lean

Follow these 2 steps:

1. Follow @TheForeverFit and @TheGreat_Life

2. Download our free IF guide! http://Everf.it/IFguide