Knowing your maintenance calories is important for helping you lose weight. Here is a calorie calculator for you to get your maintenance calories from:
A calorie tracker is going to be needed if you want to get the best results. I recommend "MyFitnessPal" on the google play store and apple app store.
Tracking calories can be difficult, I offer to make diet plans for clients who struggle to count calories and need help. ( Individual help at the bottom of home page)
Now that you have your maintenance calories, subtract about 500 and do not eat more calories than the given amount to lose weight.
Take your maintenance calories and add 15% and do not eat less than the given amount to gain weight.
The recommended protein intake is 1 gram per pound of bodyweight (2.2 grams per kilogram of body weight).
A high protein intake is important for muscle protein syntheses and for maintaining muscle.