One of the most popular methods of gaining muscle, losing and / or maintaining weight is calorie counting. This is a proven method for reaching your desired body weight, it is a method that does not require extreme food or meal shake changes. If you are new to calorie counting, you may find it abit overwhelming, the thought of counting everything you put inside your mouth is kind of weird / challenging. However once you understand the rationale behind it and with some basic practice it becomes very easy to manage your weight.
Calorie counting is a weight management method where you count the calories of every food you intake. Commonly this has been made easy by the nutrition information labels found on food / drinks. Each and every food / drink you intake will have a corresponding calorie count. You add all of them consumed within a 24 hours period and that intake amount, both solid and fluid must be equal to your target value.
To be able to know your Target Calorie Intake(TCI), you must first know your Maintenance Calorie Intake(MCI), this is the intake of calories that your body needs to keep your body running without losing weight or gaining weight. When you eat more than the MCI you are gaining weight and when you eat less than the MCI you are losing weight.
Your total daily energy expenditure (TDEE) and MCI can be calculated below: