180 cm, 60 kg, age 30 (♂)
1580kcal
BMR (at rest)
TDEE by Activity Level
| Activity Level |
kcal/day |
| Sedentary (little or no exercise) |
1896 |
| Lightly active (1–3 days/week) |
2173 |
| Moderately active (3–5 days/week) |
2449 |
| Very active (6–7 days/week) |
2726 |
| Extra active (very hard exercise/sports) |
3002 |
Frequently Asked Questions
How many calories does a 180 cm, 60 kg, age-30 Male need per day?+
BMR = 1580 kcal/day. Moderate TDEE: 2449 kcal/day.
How many calories to lose 0.5 kg per week?+
Eat 1949 kcal/day — a 500 kcal/day deficit below moderate TDEE (2449).