The universal law of weight management

People love to overcomplicate weight loss and bulking. Should you do a keto diet, fasting, vegan diet or time your meals…

… there are so many options.

It leaves most guys overwhelmed on what to do and they hop from one strategy to the next. By making it simpler, it’s easier to stick to your choices. You will take action instead of procrastinating on the ‘right strategy’.

In the end you can look at all the research you want but weight loss and weight gain all have to do with caloric intake. In other words calories in vs calories out.

You eat more calories than you burn, you gain weight. (Caloric surplus)
You eat less calories than you burn, you lose weight. (Caloric deficit)

The amount of calories you eat and burn decide if you will lose weight or bulk up. To calculate the amount of calories you need to consume take the following steps.

First of all, determine if you want to:
1.) Lose weight
2.) Maintain your weight
3.) Gain weight

This tool calculates your maintenance calories.

Next get the following stats:

• Your height in cm

• Your bodyweight in kg

• The amount of activity you perform

After that it shows your maintenance calories and some other suggestions.

Want to lose weight: subtract 300 calories
Want to maintain weight: stick to the amount of calories
Want to gain weight: add 300 calories

So in conclusion: define your goal and decide how many calories you should eat per day to gain or lose weight. Don’t fall for the gurus that make it more complicated than it needs to be.

Keep improving 👊

Ivan