Calorie Calculator for Men
Knowing your daily calorie needs is the foundation of any fitness or nutrition plan. This calorie calculator for men uses the Mifflin-St Jeor equation — widely regarded as the most accurate BMR formula — along with your activity level to estimate your Total Daily Energy Expenditure (TDEE).
How many calories should a man eat per day?
Daily calorie needs for men vary based on age, height, weight, and activity. A sedentary man might need around 2,000–2,400 calories, while an active man could need 2,600–3,200 or more. Use this calculator to get a number tailored to you.
Factors that affect men's calorie needs
- Age: Metabolism gradually slows after age 30.
- Muscle mass: More muscle = higher resting calorie burn.
- Activity level: Exercise, job demands, and daily movement all count.
- Height & weight: Taller, heavier men need more energy.
What is BMR for men?
Your Basal Metabolic Rate (BMR) is the calories your body burns at rest just to stay alive — breathing, circulation, cell repair. For men, the Mifflin-St Jeor formula is:
BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Once you have your BMR, multiply by an activity factor to get TDEE.
Activity levels for men
- Sedentary (1.2): Desk job, little exercise
- Light (1.375): Casual exercise 1–3 days/week
- Moderate (1.55): Regular exercise 3–5 days/week
- Very active (1.725): Daily exercise 6–7 days/week
- Extra active (1.9): Intense daily training or physical job
Try the calorie calculator
Get your personalized TDEE in seconds. No downloads, no signup, no data sent to any server — everything runs in your browser.
Results are estimates. Consult a healthcare professional before making significant diet changes.