google "Harris Benedict BMR forumula"
calculate your BMR. then add your activity level to that. that gives you a rough estimate on your daily caloric needs.
You've given no where near enough information in this post to even begin to answer your question in any useful manner.
we need to know what you currently eat and how you eat (including daily macro amounts), age, sex, height, weight...and any dietary quirks you have (vegan/vegetarian/won't eat veggies)
