Once you have figured out how many of each macronutrient you need every day you should apply this information to your diet. By correctly following your caloric expenditure and macronutrient profile you will eat enough to maintain muscle mass and weight.

To lose weight you need to subtract 500 calories daily from your diet. To gain weight add 500 calories daily to your diet. If you need help with healthy meals ideas you can find some on our blog.

If you want to take all the hassle out of weight management I suggest buying a meal plan.