Back to the BASIC

Let's back to the basic, a very simple explanation of gaining FAT. Our body is designed to store fat, and this is how our ancestors survived. Your body total energy intake (in Calorie) should not exceed total energy required. So the formula here is:

Energy Intake - Total Energy Required = Fat Stored

I take a standard male who works in office like most of us, the energy required is approximately 1800-2000kcal. If the guy is taking more than 2000kcal of energy, then he is gaining fat.

2200kcal - 2000kcal = 200kcal

So by only looking at energy intake, you should know what you are eating.