• Your maintenance calories are simply the number of calories you need to eat in a day to keep your current weight – no more, no less. It's the balance your body needs to stay as it is.
• To figure out how many calories that is, we first need to estimate how many calories your body burns just to keep you alive and functioning, which is your Basal Metabolic Rate (BMR). That's basically how many calories your body needs for basic functions like breathing, digesting food, and keeping your heart beating.
• How To calculate : First, we figure out your BMR — the calories your body needs at rest:
• Click on the link to know your maintenance calorie : https://www.calculator.net/calorie-calculator.html

A well-rounded nutrition plan requires a balance between macronutrients (proteins, fats, and carbohydrates) and micronutrients (vitamins and minerals).

Macronutrients provide the energy our body needs to function. They include:

• Proteins: Important for muscle growth, repair, and overall cellular function.
• Carbohydrates: The body's primary energy source, especially for high-intensity activities.
• Fats: Crucial for energy storage, hormone production, and absorption of fat-soluble vitamins.

Micronutrients, on the other hand, are essential for various bodily functions, including immune support, bone health, and red blood cell production. They include:

• Vitamins: Like vitamin D (important for bone health) and vitamin C (supports immune function).
• Minerals: Such as calcium (important for bone health) and magnesium (supports muscle function and relaxation)

It's all about balance — supplements should enhance your diet, not replace whole foods. A good strategy is always to focus on getting as many nutrients as possible from your food first and then use supplements to fill in where necessary.

Click on the link below to get authentic good quality plant based supplements: