What is the TDEE for a 230 lb man?

The estimated TDEE for a lightly active 230 lb man of average height and age 35 is approximately 2707 kcal/day. Sedentary would be 2363 kcal and very active would be 3396 kcal.

Calorie Guide · Imperial

Daily Calories for 230 lb Men

Q: How many calories should a 230 lb man eat to lose weight?

A 230 lb man who is lightly active should eat approximately 2207 kcal/day to lose about 1 lb per week. This is a 500 kcal deficit from the estimated TDEE of 2707 kcal.

Q: How many calories to maintain weight at 230 lbs?

To maintain weight at 230 lbs, a lightly active man needs approximately 2707 kcal/day. This varies with activity level — from 2363 kcal (sedentary) to 3396 kcal (very active).

Exact calorie targets for 230 lb mans — weight loss, maintenance and muscle gain.

Calorie Needs: 230 lbs, Age 35

1969

BMR (at rest)

2363

Sedentary TDEE

2707
Lightly active TDEE

3052

Moderately active

2207

Weight loss target

2707

Maintenance

3007

Muscle gain target

How Many Calories Does a 230 lb Man Need?

Using the Mifflin-St Jeor equation — the gold standard in nutrition science — a 230 lb man (104.3 kg) of average height burns approximately 1969 kcal/day at rest (BMR). With typical daily activity, total calorie expenditure (TDEE) ranges from 2363 to 3396 kcal/day depending on activity level.

Current BMI at average height (6'9"): 33.9 — 🔴 Obese.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	1957 kcal	~1.5 lbs/week
📉 Weight loss	2207 kcal	~1 lb/week
✅ Maintenance	2707 kcal	Weight stable
💪 Lean bulk	3007 kcal	~0.5–0.75 lbs/week
🏋️ Aggressive bulk	3207 kcal	~1 lb/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	2363 kcal
Lightly active	1–3 workouts/week	2707 kcal
Moderately active	3–5 workouts/week	3052 kcal
Very active	Hard training 6–7 days/week	3396 kcal

Macronutrient Breakdown at 2707 kcal (Maintenance)

Macro	% of Calories	Grams/day	Calories
Protein	30%	203 g	812 kcal
Carbohydrates	40%	271 g	1084 kcal
Fat	30%	90 g	810 kcal

For weight loss at 2207 kcal/day, increase protein to 35% (193 g) to preserve muscle during the deficit.

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

Calculate My TDEE →

Frequently Asked Questions

How many calories should a 230 lb man eat to lose weight?A lightly active 230 lb man should eat approximately 2207 kcal/day to lose about 1 lb per week. This represents a 500 kcal deficit from the estimated TDEE of 2707 kcal. Use our TDEE calculator for a personalized number.

How many calories to maintain weight at 230 lbs?For a 230 lb man, maintenance calories range from 2363 kcal (sedentary) to 3396 kcal (very active). The lightly active estimate of 2707 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