Figuring out your actual required calorie intake is a fairly easy process as long as you understand the language your body speaks when it comes to food needs. It starts with a good guess by using a calculator like found on calculator.net, then maintaining that calorie intake and watching how your body responds to the calories. The calculator factors exercise, so make sure you exercise accordingly.
STARTING POINT
This is merely as an example of where I started, use your own numbers. I’ve adjusted my intake to roughly 3100 calories a day to maintain ~205lbs with my ~4-5 days weekly exercise schedule.
Visit the Calorie Calculator on calculator.net now to figure out your starting point.
Think Quality Over Quantity
ONE; Using your daily calorie estimate, start tracking your intake daily using MyFitnessPal. Don’t lie to yourself while tracking; its not beneficial to anyone to lie, especially not you and your goals.
TWO; Once you have a grasp on maintaining calorie intake, you will need to start focusing on maintaining proper macro-nutrient levels, such as using the 40/30/30 breakdown.