Maintenance calories for an 85 kg man

A 30-year-old man weighing 85 kg at 178 cm burns about 2,725 calories a day lifting four days a week with 7,500 to 10,000 daily steps, and about 2,180 with a desk job and little activity. To lose about 0.43 kg a week, eat around 2,260 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

2,725kcal/day
BMR at rest (Mifflin-St Jeor)
1,820 kcal
Activity factor
×1.50

Calorie targets

Macros for cut

Protein
187 g
Carbs
237 g
Fat
63 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 Jeor1,820 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×1.22,180 kcal
Lightly activeExercise 1 to 3 days a week×1.3752,500 kcal
Moderately activeExercise 3 to 5 days a week×1.552,815 kcal
Very activeHard exercise 6 to 7 days a week×1.7253,135 kcal
Extremely activePhysical job plus hard training×1.93,455 kcal

The calculator above starts at 85 kg. Change your age, height, steps and training days for your own number.

TDEE by height and activity at 85 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 85 kg
HeightSedentaryLightly activeModerately activeVery activeExtremely active
160 cm2,0452,3452,6452,9403,240
165 cm2,0852,3852,6902,9953,300
170 cm2,1202,4302,7403,0503,360
175 cm2,1602,4752,7903,1053,420
180 cm2,1952,5152,8353,1553,475
185 cm2,2352,5602,8853,2103,535
190 cm2,2702,6002,9353,2653,595
195 cm2,3102,6452,9803,3203,655

Calories to cut, maintain or bulk at 85 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 85 kg
GoalCalories a dayWeekly change
Fast cut2,025−0.64 kg
Cut2,260−0.43 kg
Slow cut2,495−0.21 kg
Maintain2,725None
Lean bulk2,960+0.21 kg

TDEE by age at 85 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 85 kg
AgeBMRSedentaryModerately active
20 years1,8702,2402,895
30 years1,8202,1802,815
40 years1,7702,1202,740
50 years1,7202,0602,660
60 years1,6702,0002,585

How much protein at 85 kg

Most of the research on lifters lands between 1.6 and 2.2 g of protein per kilogram of bodyweight a day. At 85 kg that is 136 to 187 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 an 85 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 2,725 calories, so a cut sits near 2,260 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 an 85 kg man eat to build muscle?

A lean bulk gains about 0.25% of bodyweight a week, which at 85 kg is a surplus of about 235 calories a day. That puts a man at 178 cm who lifts four days a week near 2,960 calories a day, with 136 to 187 g of protein.

How many calories does an 85 kg man burn at rest?

At rest, a 30-year-old man at 178 cm and 85 kg burns about 1,820 calories a day: that is the BMR. With a desk job and little exercise, the total for the day is about 2,180 calories.