The daily calories required by the human body are related to the weight and physical activity. Generally speaking, if a person with a standard weight of 60 kg is at rest, he needs 1500- 1600 calories a day; If the activity is moderate, you need 1800- 2000 calories a day.

If your goal is to reduce fat, multiply your current weight (kg) by 10,1or 12( 10 means your metabolism is slow, 1 1 means medium. If your goal is only to gain muscle (or just to lose fat slightly), then multiply your weight by 13, 14 or 15( 13 means your metabolism is slow, 14 means medium, and 15 means fast.

For example, a woman with a weight of 130 kg and a moderate metabolic rate wants to slowly gain muscle and remove fat. In this case, her daily calorie intake should be:130×14 =1820 (calories). And a man with a fast metabolic rate and a weight of 200 kg, if his purpose is only to increase muscle, then his daily intake should be: 200× 15=3000 (calories). The simple formula above is equally effective for men and women.