Google TDEE Calculator - First result should look like this
Fill it out to the best of your ability. Body fat is not needed. I recommend underestimating your daily activity to be more accurate.
Hit calculate and you should see your results -
This is your current caloric needs for your every day. Don’t pay too much attention to the BMI score or the Ideal Weight as these change depending on your lean body mass.
Now that we have this number we can do all sorts of things with it. From here you can refer to my other Blog posts to see how to either gain or lose weight in the most efficient way possible!