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That would depend on what your calorie level is to maintain your weight. You would have to log everything you eat for 5 days or so, and if you didn′t gain or lose weight after those 5 days, add up your daily calories from those 5 days together, then divide by 5, or the number of days you did, and that should give you your average daily calorie total to maintain your weight. If you gained or lost weight during those 5 days, adjust accordingly to find your maintenance level for another several days.
Otherwise, you can set an average protein, carb, and fat amount per meal, like, say, 25 grams protein, 75 grams carbs, and 20 grams fat. Stick to that amount per meal for 5 days. If you don′t gain or lose weight after those 5 days, add up 1 days worth of protein, carbs, and fat and convert to calories to find out your daily calorie level to maintain your weight. If you gain or lose weight during those 5 days, adjust accordingly to find your maintenance level for another several days.
After you find your daily maintenance level, add around 500 calories to get a new daily total, and adjust from there weekly depending on weight gain.
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