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The number of calories your body burns at rest to maintain basic physiological functions.
Your BMR multiplied by your activity level - the total calories you burn in a day.
To lose 1 pound per week, create a 500-calorie daily deficit. To gain 1 pound, create a 500-calorie surplus.
Essential for muscle maintenance and growth. Aim for 0.8-1.2g per pound of body weight.
Primary energy source. Focus on complex carbs from whole grains, fruits, and vegetables.
Important for hormone production and nutrient absorption. Choose healthy sources like nuts and avocados.