To know your daily Calorie requirement, you can use various online calorie calculators. taking my body as an example, my mainatence calorie is around 1700-1800 kcal so I like to keep my daily calories to around 2100 kcal to stay in slight caloric surplus which will help me put on lean mass. As a vegetarian diet, the main focus has been to always hit my protein goal so I have added foods based on their protein content.

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