What is the TDEE for a 260 lb man?

The estimated TDEE for a lightly active 260 lb man of average height and age 35 is approximately 2894 kcal/day. Sedentary would be 2526 kcal and very active would be 3631 kcal.

Calorie Guide · Imperial

Daily Calories for 260 lb Men

Q: How many calories should a 260 lb man eat to lose weight?

A 260 lb man who is lightly active should eat approximately 2394 kcal/day to lose about 1 lb per week. This is a 500 kcal deficit from the estimated TDEE of 2894 kcal.

Q: How many calories to maintain weight at 260 lbs?

To maintain weight at 260 lbs, a lightly active man needs approximately 2894 kcal/day. This varies with activity level — from 2526 kcal (sedentary) to 3631 kcal (very active).

Exact calorie targets for 260 lb mans — weight loss, maintenance and muscle gain.

Calorie Needs: 260 lbs, Age 35

2105

BMR (at rest)

2526

Sedentary TDEE

2894
Lightly active TDEE

3263

Moderately active

2394

Weight loss target

2894

Maintenance

3194

Muscle gain target

How Many Calories Does a 260 lb Man Need?

Using the Mifflin-St Jeor equation — the gold standard in nutrition science — a 260 lb man (117.9 kg) of average height burns approximately 2105 kcal/day at rest (BMR). With typical daily activity, total calorie expenditure (TDEE) ranges from 2526 to 3631 kcal/day depending on activity level.

Current BMI at average height (6'9"): 38.4 — 🔴 Obese.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	2144 kcal	~1.5 lbs/week
📉 Weight loss	2394 kcal	~1 lb/week
✅ Maintenance	2894 kcal	Weight stable
💪 Lean bulk	3194 kcal	~0.5–0.75 lbs/week
🏋️ Aggressive bulk	3394 kcal	~1 lb/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	2526 kcal
Lightly active	1–3 workouts/week	2894 kcal
Moderately active	3–5 workouts/week	3263 kcal
Very active	Hard training 6–7 days/week	3631 kcal

Macronutrient Breakdown at 2894 kcal (Maintenance)

Macro	% of Calories	Grams/day	Calories
Protein	30%	217 g	868 kcal
Carbohydrates	40%	289 g	1156 kcal
Fat	30%	96 g	864 kcal

For weight loss at 2394 kcal/day, increase protein to 35% (209 g) to preserve muscle during the deficit.

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Frequently Asked Questions

How many calories should a 260 lb man eat to lose weight?A lightly active 260 lb man should eat approximately 2394 kcal/day to lose about 1 lb per week. This represents a 500 kcal deficit from the estimated TDEE of 2894 kcal. Use our TDEE calculator for a personalized number.

How many calories to maintain weight at 260 lbs?For a 260 lb man, maintenance calories range from 2526 kcal (sedentary) to 3631 kcal (very active). The lightly active estimate of 2894 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