What is the TDEE for a 280 lb man?

The estimated TDEE for a lightly active 280 lb man of average height and age 35 is approximately 3019 kcal/day. Sedentary would be 2635 kcal and very active would be 3788 kcal.

Calorie Guide · Imperial

Daily Calories for 280 lb Men

Q: How many calories should a 280 lb man eat to lose weight?

A 280 lb man who is lightly active should eat approximately 2519 kcal/day to lose about 1 lb per week. This is a 500 kcal deficit from the estimated TDEE of 3019 kcal.

Q: How many calories to maintain weight at 280 lbs?

To maintain weight at 280 lbs, a lightly active man needs approximately 3019 kcal/day. This varies with activity level — from 2635 kcal (sedentary) to 3788 kcal (very active).

Exact calorie targets for 280 lb mans — weight loss, maintenance and muscle gain.

Calorie Needs: 280 lbs, Age 35

2196

BMR (at rest)

2635

Sedentary TDEE

3019
Lightly active TDEE

3403

Moderately active

2519

Weight loss target

3019

Maintenance

3319

Muscle gain target

How Many Calories Does a 280 lb Man Need?

Using the Mifflin-St Jeor equation — the gold standard in nutrition science — a 280 lb man (127.0 kg) of average height burns approximately 2196 kcal/day at rest (BMR). With typical daily activity, total calorie expenditure (TDEE) ranges from 2635 to 3788 kcal/day depending on activity level.

Current BMI at average height (6'9"): 41.3 — 🔴 Obese.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	2269 kcal	~1.5 lbs/week
📉 Weight loss	2519 kcal	~1 lb/week
✅ Maintenance	3019 kcal	Weight stable
💪 Lean bulk	3319 kcal	~0.5–0.75 lbs/week
🏋️ Aggressive bulk	3519 kcal	~1 lb/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	2635 kcal
Lightly active	1–3 workouts/week	3019 kcal
Moderately active	3–5 workouts/week	3403 kcal
Very active	Hard training 6–7 days/week	3788 kcal

Macronutrient Breakdown at 3019 kcal (Maintenance)

Macro	% of Calories	Grams/day	Calories
Protein	30%	226 g	904 kcal
Carbohydrates	40%	302 g	1208 kcal
Fat	30%	101 g	909 kcal

For weight loss at 2519 kcal/day, increase protein to 35% (220 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 280 lb man eat to lose weight?A lightly active 280 lb man should eat approximately 2519 kcal/day to lose about 1 lb per week. This represents a 500 kcal deficit from the estimated TDEE of 3019 kcal. Use our TDEE calculator for a personalized number.

How many calories to maintain weight at 280 lbs?For a 280 lb man, maintenance calories range from 2635 kcal (sedentary) to 3788 kcal (very active). The lightly active estimate of 3019 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