A big part of losing or gaining weight has to do with the amount of calories you consume daily in relation to what your body needs and the goals you are pursuing.  This caloric intake can then be broken down into "macros": fats, proteins, and carbohydrates. Determining both the overall amount of calories and the percentage of each macronutrient that makes up the calories needed each day to obtain your goals based on your unique body composition can make all the difference in your pursuit.

Below is a calculator where you can simply plug in some information and these amounts will be calculated for you.