What is the TDEE for a 160 lb man?

The estimated TDEE for a lightly active 160 lb man of average height and age 35 is approximately 2271 kcal/day. Sedentary would be 1982 kcal and very active would be 2849 kcal.

Calorie Guide · Imperial

Daily Calories for 160 lb Men

Q: How many calories should a 160 lb man eat to lose weight?

A 160 lb man who is lightly active should eat approximately 1771 kcal/day to lose about 1 lb per week. This is a 500 kcal deficit from the estimated TDEE of 2271 kcal.

Q: How many calories to maintain weight at 160 lbs?

To maintain weight at 160 lbs, a lightly active man needs approximately 2271 kcal/day. This varies with activity level — from 1982 kcal (sedentary) to 2849 kcal (very active).

Exact calorie targets for 160 lb mans — weight loss, maintenance and muscle gain.

Calorie Needs: 160 lbs, Age 35

1651

BMR (at rest)

1982

Sedentary TDEE

2271
Lightly active TDEE

2560

Moderately active

1771

Weight loss target

2271

Maintenance

2571

Muscle gain target

How Many Calories Does a 160 lb Man Need?

Using the Mifflin-St Jeor equation — the gold standard in nutrition science — a 160 lb man (72.6 kg) of average height burns approximately 1651 kcal/day at rest (BMR). With typical daily activity, total calorie expenditure (TDEE) ranges from 1982 to 2849 kcal/day depending on activity level.

Current BMI at average height (6'9"): 23.6 — ✅ Healthy weight.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	1521 kcal	~1.5 lbs/week
📉 Weight loss	1771 kcal	~1 lb/week
✅ Maintenance	2271 kcal	Weight stable
💪 Lean bulk	2571 kcal	~0.5–0.75 lbs/week
🏋️ Aggressive bulk	2771 kcal	~1 lb/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	1982 kcal
Lightly active	1–3 workouts/week	2271 kcal
Moderately active	3–5 workouts/week	2560 kcal
Very active	Hard training 6–7 days/week	2849 kcal

Macronutrient Breakdown at 2271 kcal (Maintenance)

Macro	% of Calories	Grams/day	Calories
Protein	30%	170 g	680 kcal
Carbohydrates	40%	227 g	908 kcal
Fat	30%	76 g	684 kcal

For weight loss at 1771 kcal/day, increase protein to 35% (155 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 160 lb man eat to lose weight?A lightly active 160 lb man should eat approximately 1771 kcal/day to lose about 1 lb per week. This represents a 500 kcal deficit from the estimated TDEE of 2271 kcal. Use our TDEE calculator for a personalized number.

How many calories to maintain weight at 160 lbs?For a 160 lb man, maintenance calories range from 1982 kcal (sedentary) to 2849 kcal (very active). The lightly active estimate of 2271 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