All of your health and fitness goals are going to revolve around how much you eat so here is your chance to work out how many calories you need?

The calories that are calculated for is your total daily energy expenditure (TDEE) now depending on you goals depends on what we need to do next. 

If you want to lose weight then it is important to make sure we create a deficit in the calories calculated, if you subtract 200-300 calories off of this number then you will be creating that deficit. 

Once you have got this number you are going to be going through a trial period 2 weeks to see how you feel in this deficit. you need to make sure that it is something you sustain. If you make the deficit too big then you are likely to feel hungry, lethargic and this is likely going to lead to you giving up, getting the balance right is important. 

If your goal is to put weight on add 200-300 calories to you TDEE and this is going to be a good place to start, making sure we don't just eat as much as we please is the difference between adding a bit of weight to build muscle and getting fat.