how do i work out how many calories i need to maintain?

[Swaggydoo]

how do i work that out? and then what do i do to work out how much protein/ carb etc i should be eating, for a weight loss diet?

[Cardshark82]

There is a website called calorie calculator.

You can put in your daily activities and it will come back with how many calories you burn during your daily work.

http://www.caloriesperhour.com/index_burn.html

[Swaggydoo]

anyone? isnt it your body weight times by 12 or something to start off with?

[speda1]

There are better formula's, but 15 x bodyweight is generally somewhere close to maintenance.