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I think it is kind of pointless to try and eat exact maintenance every day, much easier to look at weekly calorie intake. The body doesn’t change so rapidly that’s if you eat 3k calories one day and 3.5k the next you’re going that 1/7th of a pound or whatever.
But it’s probably more calories than you think by greasing the pan if you’re doing it multiple times a day. 1 tbsp of olive oil is 120 calories, could easily be adding 200 calories through cooking methods if pan frying multiple meals.
Again I probably just wouldn’t sweat it. Life is too short to worry how many exact calories you are greasing the pan with.
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