Understanding these numbers, what to do now?

1 - Weight Gain Calories?

If you're looking at how many calories per day you should eat to steadily gain weight, there you have the value. Of course if you eat more, you're going to gain weight faster. Keep this in mind!

2 - Weight Maintenance Calories

If you want to remain approximately your current weight (remember, there will always be small fluctuations up or down), aim to eat these calories everyday.

3 - Fat Loss Calories

Here it's where the challenge begins! To lose fat you HAVE to be in calorie deficit consistently. There is no other way around, no shortcuts, no supplements, no diet hacks, no secrets, no magic pill. Just consistency.

So if you want to lose fat you should aim staying within the calorie range you see in the table above.

Wait, why do you need a fat loss range?

Because it give you flexibility in your daily food choices to add things that you enjoy here and there and still lose fat.

As simple as that.