Can anyone explain to me how I work out my calorie intake?

[blondey]

I'm trying to work out my own nutrition but I'm confused as to how I wotk out my daily calorie needs

I know it's something along the lines of multiplying BF by BW?

(I'm wanting to loose BF and still gain lean muscle, currently at 12- 13% BF and sitting on 55kgs)

Thanking you if you can explain to me how to do this.....

 

[Hoffmeister]

Unless you're just beginning training, or coming back from a long layoff, losing fat AND gaining muscle is extremely hard to do at the same time.

There are a number of ways of estimating calorie requirements. The one I used is here:

http://www.trygve.com/mfw_faq.html#eattoloseweight

Remember, this is just a starting point, and a rough estimate. Track your progress and adjust.