To determine maintenance calories, use online calculators for an initial estimate and then track average intake over a week while adhering to that goal.

“use your exact diet for a week with this calorie amount like this is your diet model and this is your totally calorie goal for the day eat exactly this every day and then see what the average is at the end of the week cuz just going by daily fluctuations could be wildly different you might jump up or down based on water based on food volume based on if you took a dump or Not”

“what I, do, typically, is, I, take, that number, and, I, say, use, your, exact, diet, for a, week, with, this, calorie, amount, like this, is, your, diet, model, and, this, is, your totally, calorie, goal, for, the, day, eat exactly, this, every, day, and, then, see, what the, average, is, at, the, end, of, the, week cuz, just, going, by, daily fluctuations, could, be, wildly, different you, might, jump, up, or, down, based, on, water based, on, food, volume, based, on, if, you took, a, dump, or, Not”