Calorie Calculator for Men - Male TDEE Calculator

Complete Guide: Calorie Calculator for Men

Calculate your calorie needs with male-specific insights. Understand how testosterone, muscle mass, and aging affect your nutrition needs.

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Understanding Male Calorie Requirements

Men typically have higher calorie needs than women due to greater muscle mass, larger body size, and testosterone's metabolic effects. Understanding these factors helps you fuel properly for your goals.

1Men have 10-15% higher TDEE than women of similar weight
2Higher muscle mass means more calories burned at rest
3Testosterone supports muscle maintenance and fat burning
4Men store fat differently - visceral fat is more common
5Age-related muscle loss reduces calorie needs over time

Male Calorie Recommendations by Goal

Your calorie target depends on your goals and activity level:

Fat Loss-500 to -750 calories

Men can handle larger deficits than women while preserving muscle. Keep protein high.

MaintenanceTDEE

Most active men maintain on 2400-3000 calories. Very active men may need 3500+.

Muscle Building+300-500 calories

Moderate surplus maximizes muscle gain. Beginners can use larger surpluses.

PerformanceTDEE + activity

Match intake to output. Training days may need 500-1000+ extra calories.

Expert Tips for Men

✓Men can often lose fat faster than women - larger deficits are tolerable
✓Protein needs are higher for men - aim for 0.8-1g per pound
✓Visceral fat responds well to calorie deficits even without exercise
✓After 40, prioritize strength training to maintain muscle and TDEE
✓Don't compare to your intake in your 20s - needs decrease with age
✓Alcohol calories add up quickly - account for them in your total

Calorie Calculator for Different Goals

for Weight Loss

Calculate deficit for fat loss

for Muscle Gain

Calculate surplus for building muscle

for Cutting

Preserve muscle while losing fat

for Bulking

Clean bulk calorie targets

for Maintenance

Maintain current weight

for Athletes

Performance nutrition

Frequently Asked Questions

How many calories should a man eat per day?

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It depends on size and activity: sedentary men need 2000-2400, moderately active 2400-2800, very active 2800-3500+. Calculate your specific TDEE rather than using averages.

Why can men eat more than women?

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Men typically have more muscle mass, larger organs, and testosterone that boosts metabolism. A 180 lb man might burn 200-400 more calories than a 180 lb woman due to body composition differences.

Does testosterone affect calorie needs?

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Yes - testosterone helps maintain muscle mass which burns more calories. Low testosterone (more common after 40) can reduce metabolic rate and make weight management harder.

Should I eat less as I get older?

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Yes - TDEE decreases about 100 calories per decade after 30, primarily from muscle loss. Combat this with strength training. A 50-year-old may need 200-300 fewer calories than at 30.

How do I lose belly fat specifically?

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You can't spot reduce, but visceral belly fat responds well to overall calorie deficits. Men often lose belly fat first. Create a moderate deficit, prioritize protein, and add resistance training.

Do I need different calories for building muscle vs losing fat?

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Yes - muscle building requires a surplus (300-500 above TDEE), while fat loss requires a deficit (500-750 below TDEE). You can't optimally do both simultaneously except as a beginner.

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Go to Main Calorie Calculator