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Find your maintenance calories in under 2 minutes!! This is the BASE for building your dream physique. Save this so you can come back to it 💖 . Here’s how to calculate it step by step: Step 1: Calculate your Basal Metabolic Rate (this is what your body burns at rest) BMR = (10 x weight in kg) (6.25 x height in cm) - (5 x age) - 161 Step 2: Calculate your Total Daily Energy Expenditure. (aka your maintenace) TDEE = BMR x Activity Level Activity Levels 1.2 - Sedentary Little to no structured exer
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