Calories for Weight Loss vs Weight Gain

Calories play a central role in managing body weight. To lose weight, you need to consume fewer calories than your body burns, creating a calorie deficit. This forces your body to use stored fat for energy, leading to gradual weight loss.

Conversely, to gain weight—especially muscle—you need a calorie surplus, meaning you eat more calories than your body uses. Pairing this with strength training ensures that most of the weight gained comes from muscle rather than fat.

The key is balance and quality: the type of calories you eat matters as much as the amount. Nutrient-dense foods support energy, muscle growth, and overall health, making your weight goals safer and more sustainable.