Maintenance calories for a 110 kg man

A 30-year-old man weighing 110 kg at 178 cm burns about 3,100 calories a day lifting four days a week with 7,500 to 10,000 daily steps, and about 2,480 with a desk job and little activity. To lose about 0.55 kg a week, eat around 2,495 a day.

Updated

About you

Body fat is optional.

Sex
years
kg
cm
Training sessions a week

Your phone's weekly average is the honest number. Steps move your TDEE more than gym days do.

%

Adds Katch-McArdle and Cunningham, which work from lean mass instead of total weight.

Your TDEE

3,100kcal/day
BMR at rest (Mifflin-St Jeor)
2,070 kcal
Activity factor
×1.50

Calorie targets

Macros for cut

Protein
242 g
Carbs
226 g
Fat
69 g

Your BMR by formula

Without a body fat %, only Mifflin-St Jeor can run. With one, the lean mass formulas join in and Katch-McArdle sets your TDEE.

Mifflin-St Jeor2,070 kcal
Katch-McArdleNeeds body fat %
CunninghamNeeds body fat %

Your TDEE at each activity level

The classic multipliers most calculators use, applied to your BMR. Use it to sanity check the steps and sessions estimate above.

Activity levelMultiplierTDEE
SedentaryDesk job, little exercise×1.22,480 kcal
Lightly activeExercise 1 to 3 days a week×1.3752,845 kcal
Moderately activeExercise 3 to 5 days a week×1.553,205 kcal
Very activeHard exercise 6 to 7 days a week×1.7253,565 kcal
Extremely activePhysical job plus hard training×1.93,930 kcal

The calculator above starts at 110 kg. Change your age, height, steps and training days for your own number.

TDEE by height and activity at 110 kg

Worked out with Mifflin-St Jeor for a 30-year-old man. Find your height, then read across to how active you are.

TDEE by height and activity at 110 kg
HeightSedentaryLightly activeModerately activeVery activeExtremely active
160 cm2,3452,6903,0303,3703,715
165 cm2,3852,7303,0803,4253,775
170 cm2,4202,7753,1253,4803,835
175 cm2,4602,8153,1753,5353,895
180 cm2,4952,8603,2253,5903,950
185 cm2,5352,9053,2703,6404,010
190 cm2,5702,9453,3203,6954,070
195 cm2,6102,9903,3703,7504,130

Calories to cut, maintain or bulk at 110 kg

Targets for a 30-year-old man at 178 cm who lifts four days a week and walks 7,500 to 10,000 steps a day, with the pace set as a share of bodyweight.

Calories to cut, maintain or bulk at 110 kg
GoalCalories a dayWeekly change
Fast cut2,195−0.83 kg
Cut2,495−0.55 kg
Slow cut2,800−0.28 kg
Maintain3,100None
Lean bulk3,405+0.28 kg

TDEE by age at 110 kg

The formula takes 5 calories a day off resting energy for every year of age, so the same body burns a little less each decade. Worked out at 178 cm.

TDEE by age at 110 kg
AgeBMRSedentaryModerately active
20 years2,1202,5403,280
30 years2,0702,4803,205
40 years2,0202,4203,125
50 years1,9702,3603,050
60 years1,9202,3002,970

How much protein at 110 kg

Most of the research on lifters lands between 1.6 and 2.2 g of protein per kilogram of bodyweight a day. At 110 kg that is 176 to 242 g a day, with the top of the range most useful during a cut.

Other bodyweights

TDEE Calculator

Frequently asked questions

How many calories should a 110 kg man eat to lose weight?

Start from maintenance and take off enough to lose about 0.5% of bodyweight a week. For a 30-year-old man at 178 cm who lifts four days a week, maintenance is about 3,100 calories, so a cut sits near 2,495 a day. Weigh in daily, compare weekly averages, and adjust by 100 to 150 calories if the trend is off after two to three weeks.

How many calories should a 110 kg man eat to build muscle?

A lean bulk gains about 0.25% of bodyweight a week, which at 110 kg is a surplus of about 305 calories a day. That puts a man at 178 cm who lifts four days a week near 3,405 calories a day, with 176 to 242 g of protein.

How many calories does a 110 kg man burn at rest?

At rest, a 30-year-old man at 178 cm and 110 kg burns about 2,070 calories a day: that is the BMR. With a desk job and little exercise, the total for the day is about 2,480 calories.