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Maintenance Calorie calculator

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Dear All,

Ive been working out for only two months and I have had some very useful advice from people on this forum so I would like to thank them for that.  This has been publically and via the messaging service.

I am a 45 year old male, 77.1Kg in weight, 5' 6" tall and around 17% bodyfat and workout 3 times a week, run once a week and have a goal of gaining some muscle and loosing some fat (like everyone I suppose).  In my youth when I was working out (between 16 and 18 years old) I paid zero attention to nutrition and had about 10% bodyfat but added no muscle.  This time I am trying to apply more thought behind what I eat.

I would be very grateful if someone could advise on a calculator to allow me to calculate my 'maintenance calorie number' if there is such an expression.

Many thanks




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