Maintenance calories for a 90 kg man

A 30-year-old man weighing 90 kg at 178 cm burns about 2,800 calories a day lifting four days a week with 7,500 to 10,000 daily steps, and about 2,240 with a desk job and little activity. To lose about 0.45 kg a week, eat around 2,305 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

2,800kcal/day
BMR at rest (Mifflin-St Jeor)
1,870 kcal
Activity factor
×1.50

Calorie targets

Macros for cut

Protein
198 g
Carbs
234 g
Fat
64 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 Jeor1,870 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×1.22,240 kcal
Lightly activeExercise 1 to 3 days a week×1.3752,570 kcal
Moderately activeExercise 3 to 5 days a week×1.552,895 kcal
Very activeHard exercise 6 to 7 days a week×1.7253,220 kcal
Extremely activePhysical job plus hard training×1.93,550 kcal

The calculator above starts at 90 kg. Change your age, height, steps and training days for your own number.

TDEE by height and activity at 90 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 90 kg
HeightSedentaryLightly activeModerately activeVery activeExtremely active
160 cm2,1052,4152,7203,0253,335
165 cm2,1452,4552,7703,0803,395
170 cm2,1802,5002,8153,1353,455
175 cm2,2202,5402,8653,1903,515
180 cm2,2552,5852,9153,2453,570
185 cm2,2952,6302,9603,2953,630
190 cm2,3302,6703,0103,3503,690
195 cm2,3702,7153,0603,4053,750

Calories to cut, maintain or bulk at 90 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 90 kg
GoalCalories a dayWeekly change
Fast cut2,060−0.67 kg
Cut2,305−0.45 kg
Slow cut2,555−0.23 kg
Maintain2,800None
Lean bulk3,050+0.23 kg

TDEE by age at 90 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 90 kg
AgeBMRSedentaryModerately active
20 years1,9202,3002,970
30 years1,8702,2402,895
40 years1,8202,1802,815
50 years1,7702,1202,740
60 years1,7202,0602,660

How much protein at 90 kg

Most of the research on lifters lands between 1.6 and 2.2 g of protein per kilogram of bodyweight a day. At 90 kg that is 144 to 198 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 90 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 2,800 calories, so a cut sits near 2,305 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 90 kg man eat to build muscle?

A lean bulk gains about 0.25% of bodyweight a week, which at 90 kg is a surplus of about 250 calories a day. That puts a man at 178 cm who lifts four days a week near 3,050 calories a day, with 144 to 198 g of protein.

How many calories does a 90 kg man burn at rest?

At rest, a 30-year-old man at 178 cm and 90 kg burns about 1,870 calories a day: that is the BMR. With a desk job and little exercise, the total for the day is about 2,240 calories.