Calories, do you need more or less?

Calories are food energy. How many calories you take in each day will determine if you lose weight or gain weight or simply maintain your weight. Of the three macronutrients in foods (fats, proteins and carbohydrates), fats provide the largest amount of calories at 9 calories per gram. Proteins and carbs both provide 4 calories per gram each. So you can eat twice as many carbs or protein compared to fat calories. The answer to most peoples troubles in gaining weight or losing weight lies in the amount of calories that they take in each day.

Calories are calories, in order to gain weight you must take in more calories than you burn up each day. I can't stress that point enough. The opposite goes for losing weight. So if your looking to put on muscle mass and your not gaining any weight, even if your protein intake is high you still might need to start shoveling more fuel into the fire. Count your daily calories for 5 days, then take the average of that number and thats how many calories it takes to maintain your bodyweight. Then increase that number by an extra 300 calories to give your body a surplus to grow on. After 3-4 weeks if you haven't gained any weight crank it up to a total of 500. This should do the trick providing that you are training hard and getting enough rest.

"Flaxseed oil is a great way to increase your caloric intake without the saturated fat"