How Many Calories to Lose Weight? To Gain Weight? To Maintain Weight?
To maintain bodyweight shoot for a daily intake of 14-16 cals per lb of bodyweight. So someone who is 180 lbs should be right around 2700 per day. For fat loss aim for 10-13 cals per lb of bodyweight and for mass/weight gain 17-19 cals per lb of bodyweight.