TDEE Calculator for Men
Greater muscle mass means a higher basal metabolic rate — calculate your real expenditure
How does being male affect TDEE?
Men have, on average, 40% more muscle mass than women at the same weight [¹], which raises basal metabolism because muscle tissue consumes ~13 kcal/kg/day at rest versus ~4.5 kcal/kg/day for adipose tissue. Testosterone also enhances protein synthesis and fat oxidation, contributing to a higher total TDEE. The Mifflin-St Jeor formula (1990) [¹] is the most accurate for adult men aged 18-65; for athletes with known body fat %, Katch-McArdle gives more precise results.
How to interpret your TDEE
Enter your weight, height, age and activity level. You'll get your maintenance TDEE and ranges for weight loss (−300 to −500 kcal) or muscle gain (+200 to +300 kcal). For bodybuilding or high-intensity sports, consider using the Katch-McArdle formula if you know your body fat percentage.
Estimated TDEE for men by weight and activity
| Weight / Height | Sedentary | Moderate | Active |
|---|---|---|---|
| 70 kg / 175 cm | ~1,900 kcal | ~2,350 kcal | ~2,700 kcal |
| 80 kg / 180 cm | ~2,050 kcal | ~2,530 kcal | ~2,900 kcal |
| 90 kg / 183 cm | ~2,200 kcal | ~2,700 kcal | ~3,100 kcal |
FAQ
1How much protein does an active man need?
For men doing strength training, current evidence recommends 1.6-2.2 g/kg/day [⁷]. During caloric deficit phases, going up to 2.2-2.6 g/kg/day helps preserve muscle mass. Distribute it across 4-5 servings of 30-40 g to maximize protein synthesis.
2At what rate can a man naturally gain muscle?
A beginner can gain 1-1.5 kg of muscle/month under optimal conditions; intermediate, 0.5-0.8 kg/month; advanced, 0.2-0.3 kg/month. This means the caloric surplus needed is modest (200-400 kcal/day) — more calories only add fat.
3Does abdominal fat change TDEE?
Visceral fat is metabolically active but consumes fewer calories than muscle. A man with more abdominal fat and less muscle mass will have a lower TDEE than one with the same weight but more musculature.
4Does TDEE decrease with age?
Yes. After age 30, muscle mass decreases ~1% annually without active training (sarcopenia). This reduces BMR approximately 1-2% per decade. Strength training and adequate protein intake are the most effective interventions to slow this process [⁸].
Related tools
Macro Calculator
Split your calories into protein, carbs and fat
Calorie Deficit
Personalized weight-loss plan with estimated date
BMI Calculator
Find your body mass index and healthy weight range
Recipe Calories
Exact calories and macros for any homemade recipe
Food Calories
Nutritional data for 200+ foods per 100 g