Maintenance calories for a 135 kg man

A 30-year-old man weighing 135 kg at 178 cm burns about 3,475 calories a day lifting four days a week with 7,500 to 10,000 daily steps, and about 2,780 with a desk job and little activity. To lose about 0.68 kg a week, eat around 2,735 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

3,475kcal/day
BMR at rest (Mifflin-St Jeor)
2,320 kcal
Activity factor
×1.50

Calorie targets

Macros for cut

Protein
297 g
Carbs
216 g
Fat
76 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 Jeor2,320 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×1.22,780 kcal
Lightly activeExercise 1 to 3 days a week×1.3753,185 kcal
Moderately activeExercise 3 to 5 days a week×1.553,590 kcal
Very activeHard exercise 6 to 7 days a week×1.7254,000 kcal
Extremely activePhysical job plus hard training×1.94,405 kcal

The calculator above starts at 135 kg. Change your age, height, steps and training days for your own number.

TDEE by height and activity at 135 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 135 kg
HeightSedentaryLightly activeModerately activeVery activeExtremely active
160 cm2,6453,0303,4203,8054,190
165 cm2,6853,0753,4653,8604,250
170 cm2,7203,1203,5153,9104,310
175 cm2,7603,1603,5653,9654,370
180 cm2,7953,2053,6104,0204,425
185 cm2,8353,2453,6604,0754,485
190 cm2,8703,2903,7104,1254,545
195 cm2,9103,3353,7554,1804,605

Calories to cut, maintain or bulk at 135 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 135 kg
GoalCalories a dayWeekly change
Fast cut2,365−1.01 kg
Cut2,735−0.68 kg
Slow cut3,105−0.34 kg
Maintain3,475None
Lean bulk3,850+0.34 kg

TDEE by age at 135 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 135 kg
AgeBMRSedentaryModerately active
20 years2,3702,8403,670
30 years2,3202,7803,590
40 years2,2702,7203,515
50 years2,2202,6603,435
60 years2,1702,6003,360

How much protein at 135 kg

Most of the research on lifters lands between 1.6 and 2.2 g of protein per kilogram of bodyweight a day. At 135 kg that is 216 to 297 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 135 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 3,475 calories, so a cut sits near 2,735 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 135 kg man eat to build muscle?

A lean bulk gains about 0.25% of bodyweight a week, which at 135 kg is a surplus of about 375 calories a day. That puts a man at 178 cm who lifts four days a week near 3,850 calories a day, with 216 to 297 g of protein.

How many calories does a 135 kg man burn at rest?

At rest, a 30-year-old man at 178 cm and 135 kg burns about 2,320 calories a day: that is the BMR. With a desk job and little exercise, the total for the day is about 2,780 calories.