Maintenance calories for a 130 kg man

A 30-year-old man weighing 130 kg at 178 cm burns about 3,400 calories a day lifting four days a week with 7,500 to 10,000 daily steps, and about 2,720 with a desk job and little activity. To lose about 0.65 kg a week, eat around 2,685 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

3,400kcal/day
BMR at rest (Mifflin-St Jeor)
2,270 kcal
Activity factor
×1.50

Calorie targets

Macros for cut

Protein
286 g
Carbs
218 g
Fat
75 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 Jeor2,270 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×1.22,720 kcal
Lightly activeExercise 1 to 3 days a week×1.3753,120 kcal
Moderately activeExercise 3 to 5 days a week×1.553,515 kcal
Very activeHard exercise 6 to 7 days a week×1.7253,910 kcal
Extremely activePhysical job plus hard training×1.94,310 kcal

The calculator above starts at 130 kg. Change your age, height, steps and training days for your own number.

TDEE by height and activity at 130 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 130 kg
HeightSedentaryLightly activeModerately activeVery activeExtremely active
160 cm2,5852,9653,3403,7154,095
165 cm2,6253,0053,3903,7704,155
170 cm2,6603,0503,4353,8254,215
175 cm2,7003,0903,4853,8804,275
180 cm2,7353,1353,5353,9354,330
185 cm2,7753,1803,5803,9854,390
190 cm2,8103,2203,6304,0404,450
195 cm2,8503,2653,6804,0954,510

Calories to cut, maintain or bulk at 130 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 130 kg
GoalCalories a dayWeekly change
Fast cut2,330−0.98 kg
Cut2,685−0.65 kg
Slow cut3,045−0.33 kg
Maintain3,400None
Lean bulk3,760+0.33 kg

TDEE by age at 130 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 130 kg
AgeBMRSedentaryModerately active
20 years2,3202,7803,590
30 years2,2702,7203,515
40 years2,2202,6603,435
50 years2,1702,6003,360
60 years2,1202,5403,280

How much protein at 130 kg

Most of the research on lifters lands between 1.6 and 2.2 g of protein per kilogram of bodyweight a day. At 130 kg that is 208 to 286 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 130 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 3,400 calories, so a cut sits near 2,685 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 130 kg man eat to build muscle?

A lean bulk gains about 0.25% of bodyweight a week, which at 130 kg is a surplus of about 360 calories a day. That puts a man at 178 cm who lifts four days a week near 3,760 calories a day, with 208 to 286 g of protein.

How many calories does a 130 kg man burn at rest?

At rest, a 30-year-old man at 178 cm and 130 kg burns about 2,270 calories a day: that is the BMR. With a desk job and little exercise, the total for the day is about 2,720 calories.