How Much Do I Need to Eat to Build Muscle and Lose Fat?

The answer to this question will vary depending on a number of factors including your metabolism, body type, and your daily activity level. Below is a nutritional calorie calculator for males and females, detailing how many total calories you should roughly consume for your body weight daily; to aid in losing fat and building muscle. Use it as a ball park figure, not the be all and end all, instead be more concerned on the quality of food you put in your mouth. From here you can assess your progress, and depending on your goals, either slightly increase the calories (if you have a very fast metabolism), or decrease the calories (for a slower metabolism). Make sure you keep the same percentage of protein, carbohydrates and fats if you increase or decrease calories. The ratio is roughly 40% protein, 35% carbs and 25% fat of your total daily caloric intake.