Calculate your TDEE as a man. Get personalized calorie and macro targets for cutting, maintenance, or bulking.
Men generally have higher TDEEs than women due to greater muscle mass and larger body size. The average man needs 2,200–3,200 calories/day depending on activity level and size. Higher testosterone levels support more lean mass, which increases basal metabolic rate.
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If provided, uses the more accurate Katch-McArdle formula
Calorie needs for men vary based on age, weight, height, and activity level. The calculator above gives you a personalized TDEE. As a general range, most men need between 1,600 and 3,200 calories/day for maintenance.
The Mifflin-St Jeor equation used here is the most validated BMR formula for adults. For men, the estimate is a solid starting point — track your weight for 2–3 weeks and adjust up or down based on real results.
The average moderately active man needs 2,400–2,800 calories/day. Active men and larger men may need 3,000–3,500+. Use the calculator for your personalized number based on your specific stats.