UNDERSTANDING ENERGY BALANCE
The key for weight loss & weight gain is in Energy Balance, you must burn more calories than you consume to lose weight (Negative Energy Balance) & you must consume more calories than you burn to be able to gain weight (Positive Energy Balance).
This calculator will help you determine how many calories a day you will need to reach your goals whether that is losing weight or gaining it. Please note that the results on the calculator are not 100% accurate, they are a great reference and starting point. My advice is to test it out for 2 weeks, if you don't see any changes then increase or decrease calories by 200 depending on your goals.