Understanding how to eat healthy: what to eat, when to eat it, and how much to of it to eat can be the hardest part of sports performance or even just being a healthy human. Basically, if you eat more calories than you burn, you are going to gain fat. If you eat fewer calories than you burn, you are going to get leaner. This is going to be the main concept when it comes to fat loss or weight gain.
If you have questions about calories and how to eat healthy for either you or your athlete, see the link below!