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].