How to calculate your daily calorie intake
The most accurate way to determine your calorific intake on a daily basis is using the Harris Benedict formula. This formula calculates the amount of calories required to maintain your current weight without any exercise - or your Basal energy.
For women
655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in yrs)
For men
66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in yrs)
Now you need to take your Basal energy requirements and add in your exercise levels to the equation.
So, Basal x exercise level
1.2 = Sedentary
1.375 = lightly active
1.55 = moderately active
1.7 = very active
1.9 = extremely active
Dependant upon your goals you now need to adjust the calories your take in, for weight loss reduce by 500kcals, to maintain do nothing and to increase weight and 200-300 kcals per day.
Remember that protein is the essential part of your diet, so keep that intake high to aid growth and repair and able to perform at your very best.