How many calories do i need for a teen to build muscle and tone out?

[elena1]

I’m a Male, 15 years old, 145 - 147lbs and I’m 5’9.

I was wondering how many calories do i need, I’m not really counting calories right now but an idea would be nice! And since I’m trying to build muscle and lean out it would help me a lot.

I don’t know how active this is but
- I get 7 - 10k steps everyday
- weight training 4 - 6x per week
- running atleast 3 - 5 kilometers atleast 3 - 4 times a week.

Any ideas would help but I’m not necessarily trying to gain or lose weight just trying to tone out while keeping the same weight.

Thanks!

 

[caligirl89]

@elena1 Everyone is different and TDEE changes over time for many different reasons. The only way to actually know is do the work, count the calories, document your exercise, weight and body fat. Over time you’ll see trends and make small adjustments accordingly to whatever goal you have at the time.

There is no shortcuts, you put the work in to measure and record or it’s just guess work which is far from optimal.