BMR
2,352kcal
at rest
Sedentary
2,822kcal
×1.2
Lightly active
3,234kcal
×1.375
Moderately active
3,645kcal
×1.55
Show the math
BMR = 10 × 145.1 kg + 6.25 × 175.3 cm − 5 × 40 + 5 = 2,352 kcal
TDEE = 2,352 × 1.375 = 3,234 kcal/day
TDEE by age and activity
Daily calories burned for a 320 lb man, 5 ft 9 in tall, by age and activity level.
| Age | Sedentary | Lightly active | Moderately active | Very active | Extra active |
|---|---|---|---|---|---|
| Age 20 | 2,942 | 3,371 | 3,800 | 4,229 | 4,659 |
| Age 30 | 2,882 | 3,303 | 3,723 | 4,143 | 4,564 |
| Age 40 | 2,822 | 3,234 | 3,645 | 4,057 | 4,469 |
| Age 50 | 2,762 | 3,165 | 3,568 | 3,971 | 4,374 |
| Age 60 | 2,702 | 3,096 | 3,490 | 3,884 | 4,279 |
| Age 70 | 2,642 | 3,028 | 3,413 | 3,798 | 4,184 |
TDEE by height
Same weight at age 40, different heights.
| Height | Sedentary | Light | Moderate |
|---|---|---|---|
| 5 ft 4 in | 2,727 | 3,125 | 3,522 |
| 5 ft 6 in | 2,765 | 3,168 | 3,572 |
| 5 ft 8 in | 2,803 | 3,212 | 3,621 |
| 5 ft 10 in | 2,841 | 3,256 | 3,670 |
| 6 ft 0 in | 2,879 | 3,299 | 3,719 |
| 6 ft 2 in | 2,917 | 3,343 | 3,768 |
| 6 ft 4 in | 2,956 | 3,387 | 3,818 |
Calories to lose weight
| Goal | Calories/day | Change |
|---|---|---|
| Maintain | 3,234 | 0 |
| Lose 0.5 lb/week | 2,984 | -250 |
| Lose 1 lb/week | 2,734 | -500 |
| Lose 1.5 lb/week | 2,484 | -750 |
| Lose 2 lb/week | 2,234 | -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 320 lb man burn a day?
About 2,352 calories at rest (BMR) and about 3,234 on a lightly active day, at 5 ft 9 in and age 40. Height, age and activity change it.
How many calories should a 320 lb man eat to lose weight?
About 2,734 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.