They must be customized to each individual, there is no one-size fits all approach. We each have a baseline level of calories we need for our bodies to function, this is known as your BMR ( Basal Metabolic Rate).
BMR does not take into account your daily activity level.
To accurately determine your daily calorie amounts, there are various methods out there for calculating calories that take numerous factors in to consideration: weight, age, height, gender, activity level and bodyfat %.
A google search can find plenty of options.
To simplify this for you and save time, here are some simple calculations you can use that just require some maths to work out your starting calorie target.
This may not be 100% accurate but it will provide you with a starting point, which you can then make the necessary adjustments.
Depending on your goals whether it’s fat loss, maintenance or weight gain your calories will need to be set specific to your goal.
Fat Loss:
Female – 10 cals per lb bodyweight
Male – 12 cals per lb bodyweight
Maintenance: Female – 12 cals per lb bodyweight
Male – 14 cals per lb bodyweight
Weight/Muscle Gain:
Female – 14 cals per lb bodyweight
Male – 16 cals per lb bodyweight
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