To calculate your maintenance calories, start by finding your Basal Metabolic Rate (BMR), which estimates how many calories your body burns at rest. Use the Mifflin-St Jeor equation:
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age – 161
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