The number of calories that you intake each day will depend on what your main goal is. For example, you may want to gain muscle or lose body fat.
 Three distinct categories of the human body exist. The first one is the endomorph. It is marked by a superiority of body fat. People with this type of body have soft body and round shapes. It is difficult for them to lose their weight, but generally, they gain muscle easily. The second is the mesomorph. It is characterized by a well-developed musculature. People with this body type can gain or lose weight easily. Their muscle mass grows easily. And the last one is the ectomorph. It is distinguished by a lack of either much fat or muscle mass. People with this type of body are thin, and have little body fat or muscle tissue. As a rule, they have trouble gaining weight, and their muscle mass grows longer.
 In fact, most people do not fit exactly in one category or another. People tend to have a combination of the 3 body types.
For example, some people are overweight with high levels of body fat and muscle tissue (endomorphs), but there are also people who are overweight with high levels of body fat, but they do not have much muscle mass. Some people are thin and very lean (ectomorph). But others may be skinny fat. They are thin, but still lack muscle definition and they have a high percentage of body fat.
If you want to gain extra muscle mass then you will follow the "Bulk Up" eating plan. This eating plan is designed for those who have a low body fat percentage and are seeking to build more muscle tissue.
Protein
You need to eat more protein. It will supply your body with the raw materials that are used for forming extra muscle mass. Every gram of protein contains 4 calories. Eat 1.2 grams of protein per pound of your bodyweight each day.
Carbohydrates
Consuming extra carbohydrates is significant in preventing protein from being wasted as an energy source. Using carbohydrates for energy will allow protein to repair and build muscle mass. Every gram of carbohydrate contains 4 calories. Eat 4 grams of carbohydrates per pound of bodyweight each day.
Fat
Fat performs a lot of significant functions. It helps produce anabolic hormones, lubricates your joints, helps protein synthesis, and is used as a fuel. Every gram of fat contains 9 calories. Eat 0.5 grams of fat per pound of your bodyweight each day.
If you want to lose excess body fat then you will follow the "Fat Loss" eating plan. This eating plan is designed for those who are looking to lose fat within adding lean muscle.
Protein
Adequate amount of protein will keep your metabolism high, prevent muscle loss, and help your add lean muscle while you lose body fat. Every gram of protein contains 4 calories. Eat 1 gram of protein per pound of your bodyweight each day.
Carbohydrates
You have to reduce your carbohydrate intake in order to use stored body fat for energy. Every gram of carbohydrate contains 4 calories. Eat 2 grams of carbohydrates per pound of your bodyweight each day.
Fat
It helps produce anabolic hormones, lubricates your joints, facilitates protein synthesis, and is used as a fuel. Every gram of fat contains 9 calories. Eat 0.4 grams of fat per pound of your bodyweight each day.
Don’t forget that these are just guidelines, every person is different. After you follow these eating suggestions for a few weeks your body may requires adjusting your calories up or downing in accordance to your body's metabolism.
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