The average number of calories you expend per day is called your total daily energy expenditure (TDEE). To estimate it, it's easiest to use a TDEE calculator such as
Keep in mind this number is only an estimate. What your real TDEE is can be found out by monitoring your weight and calorie intake over time.
In order to maintain weight eat the amount of calories of your TDEE. In order to gain weight add a moderate amount of calories to your TDEE, for example 300 calories.
Thanks
I didn't find the right solution from the Internet.
