BMR
2,261kcal
at rest
Sedentary
2,713kcal
×1.2
Lightly active
3,109kcal
×1.375
Moderately active
3,505kcal
×1.55
Show the math
BMR = 10 × 136.1 kg + 6.25 × 175.3 cm − 5 × 40 + 5 = 2,261 kcal
TDEE = 2,261 × 1.375 = 3,109 kcal/day
TDEE by age and activity
Daily calories burned for a 300 lb man, 5 ft 9 in tall, by age and activity level.
| Age | Sedentary | Lightly active | Moderately active | Very active | Extra active |
|---|---|---|---|---|---|
| Age 20 | 2,833 | 3,247 | 3,660 | 4,073 | 4,486 |
| Age 30 | 2,773 | 3,178 | 3,582 | 3,987 | 4,391 |
| Age 40 | 2,713 | 3,109 | 3,505 | 3,900 | 4,296 |
| Age 50 | 2,653 | 3,040 | 3,427 | 3,814 | 4,201 |
| Age 60 | 2,593 | 2,972 | 3,350 | 3,728 | 4,106 |
| Age 70 | 2,533 | 2,903 | 3,272 | 3,642 | 4,011 |
TDEE by height
Same weight at age 40, different heights.
| Height | Sedentary | Light | Moderate |
|---|---|---|---|
| 5 ft 4 in | 2,618 | 3,000 | 3,382 |
| 5 ft 6 in | 2,656 | 3,044 | 3,431 |
| 5 ft 8 in | 2,694 | 3,087 | 3,480 |
| 5 ft 10 in | 2,732 | 3,131 | 3,529 |
| 6 ft 0 in | 2,771 | 3,175 | 3,579 |
| 6 ft 2 in | 2,809 | 3,218 | 3,628 |
| 6 ft 4 in | 2,847 | 3,262 | 3,677 |
Calories to lose weight
| Goal | Calories/day | Change |
|---|---|---|
| Maintain | 3,109 | 0 |
| Lose 0.5 lb/week | 2,859 | -250 |
| Lose 1 lb/week | 2,609 | -500 |
| Lose 1.5 lb/week | 2,359 | -750 |
| Lose 2 lb/week | 2,109 | -1,000 |
Lightly active, age 40, 5 ft 9 in. * Raised to 1,500 kcal, a common minimum without medical supervision.
How to use it
- Enter your numbers. Switch between US and metric units at any time.
- Results update as you type, and the formula is shown so you can check it.
- Copy the link, save the plan on this device, or print it for your next appointment.
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These are estimates, not a diagnosis. A clinician can account for your health history and medicines.
Nearby weights
Common questions
How many calories does a 300 lb man burn a day?
About 2,261 calories at rest (BMR) and about 3,109 on a lightly active day, at 5 ft 9 in and age 40. Height, age and activity change it.
How many calories should a 300 lb man eat to lose weight?
About 2,609 a day for roughly 1 lb a week, if lightly active (a 500-calorie deficit).
Is this exact?
No. Formulas estimate averages within roughly 10% for most people. Track your weight for 2 to 3 weeks and adjust.