1. If you don't do any sports, you need 50 grams of protein daily (roughly, you can adjust somewhat if you are taller/shorter). If you do some sports, 100 to 200 grams of protein daily. Those are numbers from scientific papers, do your research if you don't believe me. Fats and carbs can vary and you can experiment depending on how you feel.
2. Start to measure and write down the weight and macronutrients of everything you eat.
3. Measure your weight every morning and adjust calories every week by 100-200 depending on your weight gain/loss. But do not fall below the desired protein amount. You should learn to do it reliably within a month.
4. Take your average daily weight every week and try to not lose more than 1-1.5% of your body weight weekly (increase calories if losing faster).
5. When you reach your desired weight, start increasing by 100-200 calories daily, until you reach equilibrium for your weekly average weight. That is your optimal calorie intake.
6. Start learning patterns and you'll figure out how (what and how much) to eat in order to maintain your body weight. After several months of daily calorie tracking, you should be able to eat within reasonable margin of error without measuring anything. At this point you can stop measuring calories.
7. Every now and then, when you gain several extra kilos, repeat the above process for a month or two.
2. Start to measure and write down the weight and macronutrients of everything you eat.
3. Measure your weight every morning and adjust calories every week by 100-200 depending on your weight gain/loss. But do not fall below the desired protein amount. You should learn to do it reliably within a month.
4. Take your average daily weight every week and try to not lose more than 1-1.5% of your body weight weekly (increase calories if losing faster).
5. When you reach your desired weight, start increasing by 100-200 calories daily, until you reach equilibrium for your weekly average weight. That is your optimal calorie intake.
6. Start learning patterns and you'll figure out how (what and how much) to eat in order to maintain your body weight. After several months of daily calorie tracking, you should be able to eat within reasonable margin of error without measuring anything. At this point you can stop measuring calories.
7. Every now and then, when you gain several extra kilos, repeat the above process for a month or two.