What is the TDEE for a 220 lb man?

The estimated TDEE for a lightly active 220 lb man of average height and age 35 is approximately 2645 kcal/day. Sedentary would be 2308 kcal and very active would be 3318 kcal.

Calorie Guide · Imperial

Daily Calories for 220 lb Men

Q: How many calories should a 220 lb man eat to lose weight?

A 220 lb man who is lightly active should eat approximately 2145 kcal/day to lose about 1 lb per week. This is a 500 kcal deficit from the estimated TDEE of 2645 kcal.

Q: How many calories to maintain weight at 220 lbs?

To maintain weight at 220 lbs, a lightly active man needs approximately 2645 kcal/day. This varies with activity level — from 2308 kcal (sedentary) to 3318 kcal (very active).

Exact calorie targets for 220 lb mans — weight loss, maintenance and muscle gain.

Calorie Needs: 220 lbs, Age 35

1924

BMR (at rest)

2308

Sedentary TDEE

2645
Lightly active TDEE

2981

Moderately active

2145

Weight loss target

2645

Maintenance

2945

Muscle gain target

How Many Calories Does a 220 lb Man Need?

Using the Mifflin-St Jeor equation — the gold standard in nutrition science — a 220 lb man (99.8 kg) of average height burns approximately 1924 kcal/day at rest (BMR). With typical daily activity, total calorie expenditure (TDEE) ranges from 2308 to 3318 kcal/day depending on activity level.

Current BMI at average height (6'9"): 32.5 — 🔴 Obese.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	1895 kcal	~1.5 lbs/week
📉 Weight loss	2145 kcal	~1 lb/week
✅ Maintenance	2645 kcal	Weight stable
💪 Lean bulk	2945 kcal	~0.5–0.75 lbs/week
🏋️ Aggressive bulk	3145 kcal	~1 lb/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	2308 kcal
Lightly active	1–3 workouts/week	2645 kcal
Moderately active	3–5 workouts/week	2981 kcal
Very active	Hard training 6–7 days/week	3318 kcal

Macronutrient Breakdown at 2645 kcal (Maintenance)

Macro	% of Calories	Grams/day	Calories
Protein	30%	198 g	792 kcal
Carbohydrates	40%	264 g	1056 kcal
Fat	30%	88 g	792 kcal

For weight loss at 2145 kcal/day, increase protein to 35% (188 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 220 lb man eat to lose weight?A lightly active 220 lb man should eat approximately 2145 kcal/day to lose about 1 lb per week. This represents a 500 kcal deficit from the estimated TDEE of 2645 kcal. Use our TDEE calculator for a personalized number.

How many calories to maintain weight at 220 lbs?For a 220 lb man, maintenance calories range from 2308 kcal (sedentary) to 3318 kcal (very active). The lightly active estimate of 2645 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