Calorie manipulation seems straightforward: whether to lose weight or gain muscle. After all, math should make this easy? But can’t they just figure it out themselves?

Sort of. But it can be challenging. Your body is an intricate machine; to determine how many calories your body requires in order to meet your goals, you need a clear understanding of the way in which your body uses and stores energy.

Do you want to know how your body handles calories? Keep reading.

What are the average daily caloric requirements? A calorie is defined scientifically: one calorie equals the energy necessary to raise 1 gram of water by 1 degree Celsius in temperature.

Calorie needs vary significantly between individuals depending on various factors. These may include your gender-assigned-at-birth, age, height and overall lifestyle choices.

On average, adults require approximately 1,600 to 3,000 Calories daily.

Your needs might differ.)

Food choices and their quantities determine how many calories are taken in.

Consuming more calories than your body expends leads to weight gain; on the other hand, consuming fewer than what’s expended leads to weight loss–both fat loss and muscle building.

Calorie-count-driven food choices are a staple among people trying to lose or maintain weight, and can come from carbs, fats, proteins or alcohol.

Timing and frequency of meals also has an impactful influence on energy usage; your body’s daily energy expenditure fluctuates throughout the day.