How many calories should I eat to lose weight?

Eat 500 kcal below your TDEE to lose approximately 0.5 kg per week. Never go below 1200 kcal (women) or 1500 kcal (men) for extended periods.

What is TDEE and why does it matter?

TDEE (Total Daily Energy Expenditure) is the total calories your body burns per day. Eating below TDEE creates a deficit that causes fat loss.

How accurate are online calorie calculators?

Mifflin-St Jeor formula has ~10-15% margin of error. Use calculated values as starting points and adjust based on 2-3 weeks of actual results.

Calorie Guide

Daily Calories for 55 kg Men

Exact calorie targets for 55 kg men — weight loss, maintenance and muscle gain.

Calorie Needs: 55 kg Man, Age 35, 177 cm

1486

BMR (at rest)

1783

Sedentary TDEE

2043
Lightly active TDEE

2303

Moderately active

1543

Weight loss target

2043

Maintenance

2343

Muscle gain target

How Many Calories Does a 55 kg Man Need?

Using the Mifflin-St Jeor equation — the most validated formula in nutrition science — a 55 kg man of average height (177 cm) aged 35 burns approximately 1486 kcal/day at rest (BMR). With typical daily activity added, total daily calorie expenditure (TDEE) ranges from 1783 to 2563 kcal depending on lifestyle.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	1293 kcal	~0.75 kg/week
📉 Weight loss	1543 kcal	~0.5 kg/week
✅ Maintenance	2043 kcal	Weight stable
💪 Lean bulk	2343 kcal	~0.25–0.3 kg/week
🏋️ Aggressive bulk	2543 kcal	~0.5 kg/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, no exercise	1783 kcal
Lightly active	1–3 workouts/week	2043 kcal
Moderately active	3–5 workouts/week	2303 kcal
Very active	Hard training 6–7 days/week	2563 kcal

What Is the BMI for 55 kg at Average Height?

For a man of average height (177 cm), a weight of 55 kg gives a BMI of 17.6 — below the healthy range. BMI is one indicator, but waist circumference and body composition provide additional context.

BMI at 55 kg (177 cm average height for men):
BMI = 55 ÷ (1.77)² = 55 ÷ 3.1329 = 17.6
Category: ⚠️ Underweight

Macronutrient Split for 55 kg Men

At 2043 kcal/day (maintenance), a balanced macronutrient split:

Macro	% of calories	Grams/day	Calories
Protein	30%	153 g	613 kcal
Carbohydrates	40%	204 g	817 kcal
Fat	30%	68 g	613 kcal

For weight loss (1543 kcal/day), increase protein to 35% (135 g) to preserve muscle during the deficit.

Frequently Asked Questions

How many calories should a 55 kg man eat to lose weight?A 55 kg man who is lightly active should eat approximately 1543 kcal/day to lose ~0.5 kg per week. This is based on a 500 kcal deficit from the estimated TDEE of 2043 kcal. Use our TDEE calculator for a personalized number.

How many calories to maintain weight at 55 kg?For a 55 kg man, maintenance calories range from 1783 kcal (sedentary) to 2563 kcal (very active). The lightly active estimate of 2043 kcal/day applies to most people with moderate daily movement and 1–3 workouts per week.

Does calorie need change as weight changes?Yes — your TDEE decreases as you lose weight and increases as you gain weight. Recalculate your calorie targets every 4–6 weeks during a diet to ensure your deficit hasn't shrunk too much.

Get personalized calorie targets based on your exact data.

Calculate My TDEE →

Sources

WHO CDC

Daily Calories for 55 kg Men

Calorie Needs: 55 kg Man, Age 35, 177 cm

How Many Calories Does a 55 kg Man Need?

Calorie Targets by Goal

Calorie Needs by Activity Level

What Is the BMI for 55 kg at Average Height?

Macronutrient Split for 55 kg Men

Frequently Asked Questions

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Sources

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