The magic number to consider when forming a diet plan for weight loss or gain is 3,500. That is the amount of calories in one pound. There are three ways to achieve your goal for the most favorable outcome. One way is to eliminate or add 500 calories a day from your diet depending if you want to loose or gain weight. This will net you one pound of weight loss or gain each week. Second, you can add 500 calories worth of exercise each day to lose the weight. Though this method would be ideal, most are not motivated enough to increase activity levels to this level to lose weight. This would equate to walking or running over five miles a day. However, the person trying to gain weight may find this alternative attractive. Doing less or no aerobic activity and concentrating on strength training with very heavy weights would work to build muscle mass and increase weight with less work.

The third way is the best, it eliminates extremes from both ends of the equation. Cut the diet by 250 calories a day for weight loss and the opposite for weight gain while increasing or decreasing activities by 250 calories a day. This is done easily with simple modifications of the diet such as eliminating one or two soda pops and walking a few miles extra a day. The weight gain subject can add a protein drink or two and decrease aerobic activities by half.

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