Hi,
free tdee calculator will help you. It allows you to calculate how many calories you need per day, taking into account your activity level, weight, age and gender. TDEE is your total daily energy, that is, the number of calories needed to maintain your current weight. If you want to lose weight, you need to consume fewer calories than TDEE shows, and if you want to gain weight, you need to consume more. This is a very convenient and accurate tool because it takes into account your individual parameters. So if you want a concrete plan, this calculator will be your best assistant!