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You need to find out what your DCI, or daily caloric intake, is right now. This is the amount of calories required to maintain your weight. In other words for me to maintain my weight, I must ingest 4000 calories per day (you read that correctly). Anything less than that and I will slowly, or rapidly depending on how much less, lose weight. So for a hard gainer like me, I will consume approximately 4500 - 4800 calories per day. This roughly equates to an extra pound of weight per week.
Now, don't forget to include ALL of your activities when you determine how many calories per day you burn. And definitely do not forget to include the calories you burn from working out.
And as has been stated before, you must work out at least three times per week and you should work out anywhere from 45 - 60 minutes. Anything less than 45 minutes will not be taxing enough and anything more than 60 minutes will be a waste (obviously there are exceptions depending on what your goals are, but in general this is true, especially for a beginner).
Good luck!
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The sun is the same in a relative way but you're older, shorter of breath and one day closer to death.
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