Is what it typically takes to burn about a pound of body weight. 

Which is also essentially true for gaining weight, you need a surplus of 3,500 calories. 

That’s useful to know!

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Break this down by 7 (for each day of the week) and you get 500 calories per day. 

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If you’re looking to lose weight, look for more foods that’ll fill you up quicker without adding many calories. ⬇️⬇️⬇️

(The two photos in the picture)

1️⃣ – 3 eggs, banana, 2 clementines & a scoop of protein powder w/ water was about 490 calories. 

2️⃣ – 4 servings of dole salad kit plus ~100g of shredded grilled chicken came to about 540 calories. 

Opposite apples for those looking to gain weight. 

Eat & drink things higher in calories like nuts, protein bars & shakes, juices, etc. 

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If you’re looking to change your body composition, start small 250 or 300 calorie difference won’t be as difficult or noticeable then after a week or so think about increasing to 500 or more based on your needs. 

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Try to put together your own personal “menu” of 5 or so different foods or meals. Having a consistent group of different choices will help eliminate some “cognitive currency” & increase your ability to track your nutrition and make the progress you’re looking for!

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