How many calories should a man eat to lose weight?

Eat 500 calories below your TDEE to lose approximately 1 lb per week. For most men, this means 1,800–2,800 kcal/day. Men have a minimum recommended intake of 1,500 kcal/day.

Does muscle mass affect TDEE?

Yes. Muscle tissue burns about 6 kcal/lb/day at rest, while fat burns about 2 kcal/lb/day. Men with higher muscle mass have a meaningfully higher BMR and TDEE than the formula predicts for their body weight.

How do I know if my TDEE calculation is accurate?

Track your calories at the calculated TDEE for 2–3 weeks. If your weight is stable, the calculation is accurate. If you're gaining or losing, adjust by 100–200 kcal in the appropriate direction.

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TDEE Calculator for Men

Calculate your Total Daily Energy Expenditure with male-specific defaults and guidance. Find how many calories you burn per day based on your size and activity level.

Last updated: April 13, 2026

How to Use This Calculator

Enter your age, height, and weight.
Select your activity level — most men overestimate this; choose honestly.
Click Calculate to see your TDEE and daily maintenance calories.
Subtract 250–500 kcal to lose weight, add 200–500 kcal to build muscle.

Real-World Examples

Sedentary Man

42-year-old man, 5'10", 200 lbs, desk job, no regular exercise.

Result: BMR ≈ 1,884 kcal. TDEE ≈ 2,261 kcal/day. To lose 1 lb/week: target ~1,761 kcal.

Very Active Man

25-year-old man, 6'1", 185 lbs, trains 6 days per week.

Result: BMR ≈ 2,009 kcal. TDEE ≈ 3,466 kcal/day. To lean bulk at 0.5 lb/week: target ~3,716 kcal.

Common Mistakes to Avoid

Selecting 'Very Active' when actual weekly training is 3–4 days at moderate intensity.
Thinking TDEE is a fixed number — it changes with body weight and training volume.
Not accounting for deload weeks or reduced training periods when adjusting intake.
Underestimating liquid calories (alcohol, juice, sports drinks) which don't affect fullness.

The Formula

TDEE = BMR × Activity Multiplier. Male BMR (Mifflin-St Jeor): BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. Activity multipliers: Sedentary ×1.2 through Extremely active ×1.9.

Learn More

Health

What Is TDEE and How Do You Calculate It?

TDEE is the total calories you burn per day. Here's how to calculate yours.

April 13, 2026 Health

Are TDEE Calculators Accurate? What the Research Says

TDEE formulas are estimates, not gospel. Here's how accurate they really are.

April 13, 2026

Frequently Asked Questions

It depends heavily on size and activity. Most adult men need 2,000–3,500 kcal/day to maintain weight. Highly active men or those with larger frames can require 3,500–4,500+ kcal/day.