This is just basic advice for anyone wanting to follow a diet for whatever reason. It’s pretty simple. You just have to experiment a little bit with your calorie intake and make sure that it matches up with your goal.
If you’re wanting to get bigger and have lean muscle you should aim to eat more calories and also pay attention to your protein, and try to eat about .8 grams of protein per pound. You may try eating .8 grams of protein per pound of lean body mass. You can find your lean body mass by finding your body fat % and subtracting your amount of fat from your total weight.
If you’re trying to cut up and lose some weight you will want to experiment and lower your calories a little bit. You don’t want to go overboard because you could be setting yourself up for failure doing a diet that is hard to maintain. What I’d recommend is starting out by dropping soda and simple sugars like cake, candy, or ice cream. From there you can set a new goal every couple weeks like lowering your fast food intake, etc.
If you want to maintain what you’re at then you probably just need to keep doing what you’re doing. This may not hold true for someone who has spent a long time building muscle as a person with a lot of muscle probably needs to keep working out and needs to eat slightly more calories than a regular person.
If you want to find an easy way to keep track of all of this, learn a bit more about nutrition, and have an easy way to count your calories then you can try an app I’ve used and played around with. It’s called nutritionist and it should be in the apple App Store and if you have an android you should be able to get on there too. I’m sure there’s other useful apps like that too, such as fitness tracker and my plate.
Do whatever works best for you, and if you have any other advice to add to my own feel free to add it down in the comments below.