What is the BMI for a 95 kg man?

At 95 kg and average height (175.3 cm), the BMI is 30.9 — Obese 🔴.

Calorie Guide · Age 30 · 95 kg

Calories for a 30-Year-Old 95 kg Man

Q: How many calories does a 30-year-old 95 kg man need?

A lightly active 30-year-old 95 kg man of average height needs approximately 2613 kcal/day to maintain weight. Sedentary needs are around 2281 kcal, and very active around 3279 kcal.

Q: How many calories to lose weight at 95 kg, age 30?

A 30-year-old 95 kg man should eat approximately 2113 kcal/day to lose about 0.5 kg per week — a 500 kcal deficit from maintenance.

Exact BMR, TDEE and calorie targets for a 30-year-old man weighing 95 kg (209 lbs).

Calorie Needs: 30 years old · 95 kg · Man

1901

BMR (at rest)

2281

Sedentary TDEE

2613
Lightly active TDEE

2946

Moderately active

2113

Weight loss target

2613

Maintenance

2913

Muscle gain target

How Many Calories Does a 30-Year-Old 95 kg Man Need?

Using the Mifflin-St Jeor equation with your exact inputs — age 30, weight 95 kg (209 lbs), average man's height (175.3 cm) — the resting metabolic rate is 1901 kcal/day. With typical daily activity, total calorie expenditure (TDEE) ranges from 2281 kcal (sedentary) to 3279 kcal (very active).

Age 30 note: Late twenties — metabolism is still strong. Prioritize protein and resistance training now to build a metabolic foundation that serves you for decades.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	1863 kcal	~0.75 kg/week
📉 Weight loss	2113 kcal	~0.5 kg/week
✅ Maintenance	2613 kcal	Weight stable
💪 Lean bulk	2913 kcal	~0.25 kg/week
🏋️ Aggressive bulk	3113 kcal	~0.5 kg/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	2281 kcal
Lightly active	1–3 workouts/week	2613 kcal
Moderately active	3–5 workouts/week	2946 kcal
Very active	Hard training 6–7 days/week	3279 kcal

BMI at 95 kg

At 95 kg and average height for a man (175.3 cm), your BMI is 30.9 — Obese 🔴.

Macronutrient Split at 2613 kcal

Macro	% of Calories	Grams/day	Calories
Protein	30%	196 g	784 kcal
Carbohydrates	40%	261 g	1044 kcal
Fat	30%	87 g	783 kcal

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Frequently Asked Questions

How many calories does a 30-year-old 95 kg man need per day?A lightly active 30-year-old 95 kg man needs approximately 2613 kcal/day to maintain weight. This ranges from 2281 kcal (sedentary) to 3279 kcal (very active).

How many calories to lose weight at 95 kg, age 30?Eat 2113 kcal/day — a 500 kcal deficit from maintenance — to lose approximately 0.5 kg per week. Recalculate every 4–6 weeks as your weight changes.

How does age 30 affect calorie needs compared to age 25?At age 30, BMR is approximately 1901 kcal vs 1926 kcal at age 25 — a difference of 25 kcal/day. Resistance training largely offsets age-related metabolic decline.

Related Calorie Guides

Sources

Mifflin-St Jeor Equation (PubMed) CDC Healthy Weight WHO