Calorie Calculator for Men (BMR & TDEE)
Estimate the calories your body uses each day with the Mifflin-St Jeor equation for men. Enter your details to see a maintenance figure to work from, then adjust it for fat loss or muscle gain. Nothing is stored.
Estimate the calories your body uses each day with the Mifflin-St Jeor equation for men. Enter your details to see a maintenance figure to work from, then adjust it for fat loss or muscle gain. Nothing is stored.
To maintain your weight
2700 calories / day
An estimate of the energy your body uses at this activity level.
This uses the Mifflin-St Jeor equation for men, a well-established estimate. Real needs vary with muscle mass, genetics and health, so treat it as a starting point rather than a rule, and adjust from what the scale actually does over a few weeks. See our protein guide and muscle guide for what to do with the calories. This tool is information, not medical advice.
How it works
Enter your weight, height, age and activity level to estimate the calories your body uses in a day.
The formula and sources
It uses the Mifflin-St Jeor equation for men, 10 times weight in kg plus 6.25 times height in cm minus 5 times age plus 5, to estimate resting metabolic rate, then multiplies by an activity factor from 1.2 for sedentary to 1.725 for very active.
Assumptions
- You are a generally healthy adult man.
- Activity is estimated honestly, which is where most people go wrong.
Limitations
This is an estimate. Muscle mass, genetics and medical conditions shift the real number, so use it as a starting point and adjust to what the scale actually does over a few weeks.
When to see a doctor
If you are managing a health condition, or have a history of disordered eating, work with a doctor or dietitian rather than a calculator.
Frequently asked questions
How accurate is a calorie calculator?
It gives a solid estimate, usually within a few hundred calories. Use it as a starting point and adjust to how your weight responds over two to three weeks.
What is the difference between BMR and TDEE?
BMR is the energy you use at rest. TDEE is BMR plus everything you do in a day, which is the maintenance figure most men want.
How many calories to lose fat?
About 500 below maintenance is a common, sustainable deficit. Keep protein high and keep lifting, so what you lose is fat rather than muscle.
How many calories to build muscle?
A surplus of roughly 250 to 500 a day alongside resistance training. Bigger surpluses mostly add fat.