My Maintain Weight Diet,plz help if flaws

[defwer]

I am 145 now,5'9 lost about 10-12pounds i dont wanna loose anymore but maintain the weight and stuff here is my diet plz help if flaws

7:30 Breakfast - 1/2-1 cup Oatmeal, mixed w/water, 5 egg Whites, Half Muffin

10am-11:30am - Protein Shake ,or Protein Bar

12:30p Go to the gym for like 45 MINUTES! Train hard, train intense.

1:45-2:00p Post Workout Meal - MRP with a banana or some fruit source for simple carb, glycogen restoration. Simple carbs here

Meal 4:00p - 1 Chicken Breast, 1 cup Mixed Vegetables, 1/2 cup Brown Rice ,no carbs past 5pm:)

Meal 6:00p - Protein Shake or (Chicken Breast0

Meal 9:00 -tuna or protein shake

[Anthony]

You need to know how many calories your body burns in an average day and you need to eat that many calories to stay the same weight.

So, on average, how many calories do you burn in a day?

How many calories are in the foods listed above?