These values can vary on a few factors such as:
Levels of Physical activity, Metabolism & Age.
Within a healthy balanced diet males require around 2500 calories per day to maintain his weight.
Females require around 2000 calories per day to maintain her weight.
Create a calorie deficit of 500 calories per day or 3500 calories per week. The most effective way to create a calorie deficit is to combine diet & exercise. For example you may 250 less calories per day and then exercise for 30 minutes to burn an additional 250 calories this equals a total of 500 calories. If you stuck to this plan or follow a similar plan for everday of the week you can reach the 3500 calorie deficit needed for weight loss.
A healthy balanced diet should provide us with the right amount of calories from foods and drinks to maintain a calorie balance (maintenance intake). Calorie balance is where the calories taken from the diet are equal to the calories used by the body.
The mistake most people make when trying to gain weight is that they dont do it in a smart and healthy way so instead of adding a ridicilous amount of calories consuming fast food we advise you to create a suitable calorie surplus with good quality whole foods.
Recomended calorie surplus for males is between 100 - 400 calories above maintenance intake per day.
Recomended calorie surplus for females is between 100 - 300 calories above maintenance intake per day.