Well, if you can swing it the best way is to have your doc do some tests to find your actual resting metabolic rate (rmr). My gp also has a weight mgmt practice, but I'm assuming most could do it or refer you to where it could be done.
Otherwise, I'd say trial and error. Try eating the cals indicated by your bmr estimate (can get online) and observe if your weight goes up or down or same.
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