If your goal is to lose weight, multiply your current weight (Jin) by 10,1or 12( 10 means your metabolism is slow, 1 1 stands for 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 gain muscle and lose fat slowly. In this case, her daily calorie intake should be130×14 =1820 (calories). And a person with a fast metabolic rate weighs 200 Jin. If his purpose is only to increase muscles, then his daily intake should be: 200× 15=3000 (calories). The simple formula above is equally effective for men and women.
Need to remind everyone that if you feel that the progress of losing weight is stagnant or it is difficult to achieve your goal, you may need to adjust your calorie intake, which is generally 50~ 100 calories.