What is the TDEE for a 150 lb man?

The estimated TDEE for a lightly active 150 lb man of average height and age 35 is approximately 2208 kcal/day. Sedentary would be 1927 kcal and very active would be 2770 kcal.

Calorie Guide · Imperial

Daily Calories for 150 lb Men

Q: How many calories should a 150 lb man eat to lose weight?

A 150 lb man who is lightly active should eat approximately 1708 kcal/day to lose about 1 lb per week. This is a 500 kcal deficit from the estimated TDEE of 2208 kcal.

Q: How many calories to maintain weight at 150 lbs?

To maintain weight at 150 lbs, a lightly active man needs approximately 2208 kcal/day. This varies with activity level — from 1927 kcal (sedentary) to 2770 kcal (very active).

Exact calorie targets for 150 lb mans — weight loss, maintenance and muscle gain.

Calorie Needs: 150 lbs, Age 35

1606

BMR (at rest)

1927

Sedentary TDEE

2208
Lightly active TDEE

2489

Moderately active

1708

Weight loss target

2208

Maintenance

2508

Muscle gain target

How Many Calories Does a 150 lb Man Need?

Using the Mifflin-St Jeor equation — the gold standard in nutrition science — a 150 lb man (68.0 kg) of average height burns approximately 1606 kcal/day at rest (BMR). With typical daily activity, total calorie expenditure (TDEE) ranges from 1927 to 2770 kcal/day depending on activity level.

Current BMI at average height (6'9"): 22.1 — ✅ Healthy weight.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	1458 kcal	~1.5 lbs/week
📉 Weight loss	1708 kcal	~1 lb/week
✅ Maintenance	2208 kcal	Weight stable
💪 Lean bulk	2508 kcal	~0.5–0.75 lbs/week
🏋️ Aggressive bulk	2708 kcal	~1 lb/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	1927 kcal
Lightly active	1–3 workouts/week	2208 kcal
Moderately active	3–5 workouts/week	2489 kcal
Very active	Hard training 6–7 days/week	2770 kcal

Macronutrient Breakdown at 2208 kcal (Maintenance)

Macro	% of Calories	Grams/day	Calories
Protein	30%	166 g	664 kcal
Carbohydrates	40%	221 g	884 kcal
Fat	30%	74 g	666 kcal

For weight loss at 1708 kcal/day, increase protein to 35% (149 g) to preserve muscle during the deficit.

Get a personalized TDEE based on your exact height, age and activity level.

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Frequently Asked Questions

How many calories should a 150 lb man eat to lose weight?A lightly active 150 lb man should eat approximately 1708 kcal/day to lose about 1 lb per week. This represents a 500 kcal deficit from the estimated TDEE of 2208 kcal. Use our TDEE calculator for a personalized number.

How many calories to maintain weight at 150 lbs?For a 150 lb man, maintenance calories range from 1927 kcal (sedentary) to 2770 kcal (very active). The lightly active estimate of 2208 kcal/day applies to most people with 1–3 workouts per week.

Does calorie need change as weight changes?Yes — your TDEE decreases as you lose weight. Recalculate every 4–6 weeks during a diet. Losing 10 lbs can reduce your TDEE by ~70–100 kcal/day, slowly shrinking your deficit if you don't adjust.

Related Weight Guides

Sources

WHO CDC