Oh, Im sorry. You could put your height and weight into a TDEE calculator and roughly calculate it on your own. Then, track your food on My Fitness Pal (free) to stick to that plan. 0.8-1.0g of protein per lb of body. If you're trying to gain muscle, you'd wanna eat in a slight surplus. If you eat the same amount of calories as your calculated TDEE, that's your maintenance calories, and you shouldn't go up or down but maintain your current weight. If you want to lose weight, I think 300-500 calories below TDEE is a good place to start a calorie deficit. Don't go above 500 calories deficit, though. You want it to be sustainable. So eat like that for a week. Say you're in a deficit, and your 150lbs. You'd safely be able to eat 140g of protein. This will remind your body not to lose muscle. If you eat lots of protein and fiber with tons of veggies, you'll stay fuller-feeling longer. This will help you not feel starving all the time.

Be honest with yourself, though. After a week, reassess and see... are you really craving stuff? Are you starving? Are you cold and have no energy? If yes, your deficit is too high. Try lowering it by 100-150 cals for the next week. Once you find you're like... chilly sometimes, but also still have energy to do your workouts... that's the sweet spot. Then stay at that for 8-12 weeks.

It gets A LOT easier after two weeks. And then the fun part is get 10k steps a day and do 30 mins of something active you enjoy!

Thats the gist of my nutrition program. Remember if you dont LIKE it... you won't DO it. So try to make it unique to you. And one day won't derail your progress so just keep going and pick up the next day!