A quick intro on nutrition to bring the calorie calculator in context!
CALORIES, what's that?
Calories are the unit of measure of the energy contained in the food.
Depending on your physical attributes (gender, height, weight, age), and the amount of sport you do daily, you can calculate how many calories your body needs to power through the day.
If you eat more calories per day than your body needs, you will gain weight.
If you eat less, you will lose weight.
It's as simple as that!
MACROS, what's that?
Macros are the repartition between protein, carbs and fat in your meals or your day.
If you're giving your body less calories than it needs, it can pull the remaining energy from muscles, or from fat. Similarly, if you want to gain weight, you want those extra calories to be used to build muscle, not fat.
Low-carbs, high protein diets will ensure that your body pulls most of its remaining energy from fat.
High-carbs, high protein diets, along with proper training, will ensure your extra calories are used to build muscle.
What results can you expect?
Given the right amount of calories and macros, you can expect about 1% of body weight change per week.
If you're 180lbs and cutting fat, you can target to lose 1.8lbs of weight per week
If you're 180lbs and building muscle, you can target to gain 1.8lbs of weight per week
You can adjust your calories every week to remain in the good zone of progress. Too much weight loss means you'll likely lose muscle, and too much weight gain means you'll likely to gain some fat.