Knowing your calories

The foundation to weight loss and weight gain is calorie calculation. You can eat all the lean food or weight gaining foods you want but will not loose or add weight if you dont use a calorie formula.
I'll put this in the most simple way possible

1. Weight gain: to gain weight you need to eat more calories than your body can burn. A simple formular for this is 18 calories per pound of body weight.
2. To maintain weight you need juat enough calories to cover your daily energy needs. 12 calories per pound of body weight should suffice.
3. To loose weight you need to consume less calories than your body needs so it begins to burn fat deposits for energy. 10 calories per pound of body weight.
   I'll expantiate more on these at a later time, for easy assimilation i would keep all of my posts as basic as possible. Again, i reiterate, getting to your fitness goals is a easy as ABC once you get the basics right.