2. Determine your goal: Maintain, lose, or gain?
In our example, 2,775 calories is the base daily target to maintain your current weight. If you’re happy with it and don’t wish to lose or gain weight, better stick to 2,775.
However, if you want to gain weight, the safe rate is about 1 to 2 pounds weekly. You can achieve it by adding 300 to 500 calories to your base daily target.
If you decide to lose weight, though, you need to consume about 500 to 1,000 less than the base daily target. In our example, that translates to 1,775 to 2,275 calories daily.
3. Use different methods to count calories in food
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