Calculating your maintenance calories is straightforward. There are two ways to do it: Eat the same amount every day. This would be your average TDEE, and for most men, it comes out to around 14 to 16 calories per pound of body weight per day. Practical speaking, this will mean that some days you’ll be in a slight calorie deficit and other days a slight surplus. That’s fine. They will balance out to neither weight loss nor gain over the course of weeks, months, and even years if you so desire. Eat more on the days that you’re more active and less on the days that you’re less active. This
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