*To lose weight you must track calories. To do this multiply your bodyweight by 15 and then subtract 200 calories and, eat that amount of calories each day. 

*To gain weight or put on muscle eat 1 gram of protein per pound of bodyweight, and multiply your bodyweight by 15 and add 200-400 calories to that, and eat that amount of calories each day. 

*Always eat clean, healthy foods to maximize your outcome.