Use a calorie calculator such as http://www.freedieting.com/tools/calorie_calculator.htm http://www.freedieting.com/tools/calorie_calculator.htm or http://www.1

Use a calorie calculator such as http://www.freedieting.com/tools/calorie_calculator.htm http://www.freedieting.com/tools/calorie_calculator.htm or http://www.1percentedge.com/ifcalc/ http://www.1percentedge.com/ifcalc/ and then adjust based on if you want to gain or lose weight. Also, check out the reddit/r/fitness FAQ: http://www.reddit.com/help/faqs/Fitness http://www.reddit.com/help/faqs/Fitness for answers to other questions you're likely to have next.