Regularly weighing yourself and tracking your intake

 

there is no such thing as an accurate way to calculate maintenance calories, you would need to use some trial and error, a very simple way to start is to multiply your weight in pounds by 15 then eat that many calories for a week and see what happens to your weight.
If it drops eat more
If it increases eat less
If it does not change (within 1kg ish) then you have it.

 

If it drops eat more
If it increases eat less
If it does not change (within 1kg ish) then you have it.

 

From the calculators/formulas etc, Harris Benedict equation. But as already stated above, none of these things are 100% accurate but rather an estimatation and at the end of the day you need to figure out the exact number by trial and error.

 

It’s mainly going to be through trial and error. You can use a formula and an activity tracker to give you a rough idea of where to start but that could be way off, especially if there’s PEDs in the mix. Looking at your average weight across the course of the week will give you a decent idea of whether you’re at maintenance, in a surplus or a deficit.