TDEE for a 30-Year-Old Man, 220 lbs
BMR and TDEE estimates for a 30-year-old man, 6'1" tall, weighing 220 lbs, using the Mifflin-St Jeor equation.
Basal metabolic rate
2,012 kcal/day
What the body burns at complete rest, before any movement.
TDEE by activity level
| Activity | TDEE (kcal/day) |
|---|---|
| Sedentary (desk job, no exercise) | 2,414 |
| Light (1-3 workouts/week) | 2,766 |
| Moderate (3-5 workouts/week) | 3,118 |
| Active (6-7 workouts/week) | 3,470 |
| Athlete (2x/day or physical job) | 3,822 |
Calorie targets at moderate activity
- Fat loss (-20%): ~2,494 kcal/day
- Maintenance: ~3,118 kcal/day
- Lean muscle gain (+10%): ~3,430 kcal/day
These are starting points. Eat at the target for 14 days, average your daily weight, and adjust by 100-150 kcal in the direction the scale needs to move.
How this is calculated
BMR uses the Mifflin-St Jeor equation, the modern standard for adults: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + s, where s is +5 for men and −161 for women. TDEE multiplies BMR by an activity factor between 1.2 (sedentary) and 1.9 (athlete). For a personalized result, use the TDEE calculator.
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