Maintenance calories for a 70 kg man

A 30-year-old man weighing 70 kg at 178 cm burns about 2,500 calories a day lifting four days a week with 7,500 to 10,000 daily steps, and about 2,000 with a desk job and little activity. To lose about 0.35 kg a week, eat around 2,115 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

2,500kcal/day
BMR at rest (Mifflin-St Jeor)
1,670 kcal
Activity factor
×1.50

Calorie targets

Macros for cut

Protein
154 g
Carbs
243 g
Fat
59 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 Jeor1,670 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×1.22,000 kcal
Lightly activeExercise 1 to 3 days a week×1.3752,295 kcal
Moderately activeExercise 3 to 5 days a week×1.552,585 kcal
Very activeHard exercise 6 to 7 days a week×1.7252,875 kcal
Extremely activePhysical job plus hard training×1.93,170 kcal

The calculator above starts at 70 kg. Change your age, height, steps and training days for your own number.

TDEE by height and activity at 70 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 70 kg
HeightSedentaryLightly activeModerately activeVery activeExtremely active
160 cm1,8652,1402,4102,6802,955
165 cm1,9052,1802,4602,7353,015
170 cm1,9402,2252,5052,7903,075
175 cm1,9802,2652,5552,8453,135
180 cm2,0152,3102,6052,9003,190
185 cm2,0552,3552,6502,9503,250
190 cm2,0902,3952,7003,0053,310
195 cm2,1302,4402,7503,0603,370

Calories to cut, maintain or bulk at 70 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 70 kg
GoalCalories a dayWeekly change
Fast cut1,925−0.53 kg
Cut2,115−0.35 kg
Slow cut2,310−0.18 kg
Maintain2,500None
Lean bulk2,695+0.18 kg

TDEE by age at 70 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 70 kg
AgeBMRSedentaryModerately active
20 years1,7202,0602,660
30 years1,6702,0002,585
40 years1,6201,9402,505
50 years1,5701,8802,430
60 years1,5201,8202,350

How much protein at 70 kg

Most of the research on lifters lands between 1.6 and 2.2 g of protein per kilogram of bodyweight a day. At 70 kg that is 112 to 154 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 70 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 2,500 calories, so a cut sits near 2,115 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 70 kg man eat to build muscle?

A lean bulk gains about 0.25% of bodyweight a week, which at 70 kg is a surplus of about 195 calories a day. That puts a man at 178 cm who lifts four days a week near 2,695 calories a day, with 112 to 154 g of protein.

How many calories does a 70 kg man burn at rest?

At rest, a 30-year-old man at 178 cm and 70 kg burns about 1,670 calories a day: that is the BMR. With a desk job and little exercise, the total for the day is about 2,000 calories.