What is the TDEE for a 180 lb man?

The estimated TDEE for a lightly active 180 lb man of average height and age 35 is approximately 2395 kcal/day. Sedentary would be 2091 kcal and very active would be 3005 kcal.

Calorie Guide · Imperial

Daily Calories for 180 lb Men

Q: How many calories should a 180 lb man eat to lose weight?

A 180 lb man who is lightly active should eat approximately 1895 kcal/day to lose about 1 lb per week. This is a 500 kcal deficit from the estimated TDEE of 2395 kcal.

Q: How many calories to maintain weight at 180 lbs?

To maintain weight at 180 lbs, a lightly active man needs approximately 2395 kcal/day. This varies with activity level — from 2091 kcal (sedentary) to 3005 kcal (very active).

Exact calorie targets for 180 lb mans — weight loss, maintenance and muscle gain.

Calorie Needs: 180 lbs, Age 35

1742

BMR (at rest)

2091

Sedentary TDEE

2395
Lightly active TDEE

2700

Moderately active

1895

Weight loss target

2395

Maintenance

2695

Muscle gain target

How Many Calories Does a 180 lb Man Need?

Using the Mifflin-St Jeor equation — the gold standard in nutrition science — a 180 lb man (81.6 kg) of average height burns approximately 1742 kcal/day at rest (BMR). With typical daily activity, total calorie expenditure (TDEE) ranges from 2091 to 3005 kcal/day depending on activity level.

Current BMI at average height (6'9"): 26.6 — ⚠️ Overweight.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	1645 kcal	~1.5 lbs/week
📉 Weight loss	1895 kcal	~1 lb/week
✅ Maintenance	2395 kcal	Weight stable
💪 Lean bulk	2695 kcal	~0.5–0.75 lbs/week
🏋️ Aggressive bulk	2895 kcal	~1 lb/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	2091 kcal
Lightly active	1–3 workouts/week	2395 kcal
Moderately active	3–5 workouts/week	2700 kcal
Very active	Hard training 6–7 days/week	3005 kcal

Macronutrient Breakdown at 2395 kcal (Maintenance)

Macro	% of Calories	Grams/day	Calories
Protein	30%	180 g	720 kcal
Carbohydrates	40%	240 g	960 kcal
Fat	30%	80 g	720 kcal

For weight loss at 1895 kcal/day, increase protein to 35% (166 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 180 lb man eat to lose weight?A lightly active 180 lb man should eat approximately 1895 kcal/day to lose about 1 lb per week. This represents a 500 kcal deficit from the estimated TDEE of 2395 kcal. Use our TDEE calculator for a personalized number.

How many calories to maintain weight at 180 lbs?For a 180 lb man, maintenance calories range from 2091 kcal (sedentary) to 3005 kcal (very active). The lightly active estimate of 2395 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