How many calories do I need?

Well the first thing to do for determining the amount of calories that you need ( for weight loss or weight gain) is calculate your BMR.

The BMR is nothing more than the amount of calories that you spend in 24 hours without doing  anything.

For Men:
BMR = 66+(13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)

For Women:
BMR = 655 +(9.6 x weight in kg) + (5 x height in cm) - (6.8 x age in years)

After that if you want to lose weight you need to decrease 500 kcal and if you are not seeing results you should adjust and decrease 250 kcal.(increasing for weight gain).

In the next days I will talk about carbcycling and nutrient adjusting.