If you find this guide to be helpful, please vote "yes" at the end!

I am 5'9", 132 pounds and look like I weight about 115-120.  I have such a hard time gaining weight and when I express this problem to others, they seem to have the exact opposite problem.  Well if you're on eBay buying protein shakes and exercise equipment, hopefully this will help on your quest to loose, gain, or maintain your weight.

In order to gain, loose, or maintain your weight you need intake so many calories per day.  How do you know what your number is?  Well here is an easy way.

First determine your metabolic factor. 

• slow metabolism- You seem to look at food and the pounds appear out of nowhere.  You eat fruit and salads everyday but still seem to gain weight.
• moderate metabolism- You control your weight easily.  You can gain weight when you want it and throw it away when you're finished.
• fast metabolism- You can eat a whole pizza, cookies, cakes, pies, and everything under the sun and stay as thin as Olive Oil.

Under 30 years old
Slow Metabolism- 30%
Moderate Metabolism- 40%
Fast Metabolism- 50%

30-40 years old
Slow Metabolism- 25%
Moderate Metabolism- 35%
Fast Metabolism- 45%

Over 40 years old
Slow Metabolism- 20%
Moderate Metabolism- 30%
Fast Metabolism- 40%

Multiply your current body weight in pounds by eleven.  This number will give you the amount of calories you need to maintain your weight if you are not active at all.  I call these sitting calories.

ex. 132lbs x 11= 1452calories

Now find your age group metabolic percentage and multiply that percentage by your sitting calories.  I call this number percentage calories.

ex. 1452 calories x .50 = 726calories 

(50 percent because I am 20 years old with fast metabolism)

Now add your sitting calories and percentage calories.  This is the amount of calories you need to maintain your current weight with everyday activities.

1452sitting calories + 726percentage calories = 2178calories

To loose or gain weight try subtracting or adding 500 more or less calories per day.  Make sure you track what you eat or prepare meals ahead of time so that you can reach your goals.

Remember that you may participate in activities that may alter your natural metabolism.  Lets say you have a moderate metabolism but run as a form of exercise.  In this case you may want to consider yourself to have fast metabolism.

Great foods to add to your diet!

This cereal is great as a snack or a meal.  You can put these in a sandwich bag and carry a small carton of fat free milk to work and eat as something light for lunch.  They are a lot more tasty than the original shredded wheat and smell great!;)  If you want to incorporate this into your diet then try this.  Eat about 24 pieces with a half cup of fat free milk as one serving.  This is about 220 calories.  Remember you can have as many servings as you want as long as that number is within your daily calorie intake range. 

I will be adding more great foods to this list so check back soon!

I hope this was helpful.