How could i know how many calories or proteins should i take daily ?

Harris-benedict form: Men BMR = 66.4730 + (13.7516 x weight in kg) + (5.0033 x height in cm) – (6.7550 x age in years) women BMR = 655.0955 + (9.5634 x weight in kg) + (1.8496 x height in cm) – (4.6756 x age in years) calculate basal metabolic rate in calories, and decrase your calories by 10% for slow and chronic weight loss over a 6 - 12 month period. Increase the % reduction for more rapid weight loss.