Daily Calorie Needs — Male, 80kg, 178cm, Age 30
For a 30-year-old male, 80kg, 178cm tall, lightly active: BMR = 1768 kcal/day, TDEE = 2431 kcal/day. To lose वजन: eat 1931 kcal. To gain वजन: eat 2731 kcal.
BMR
1,699 cal
Basal Metabolic Rate
Maintenance
2,633 cal
Weight Loss (-500)
2,133 cal
Weight Gain (+500)
3,133 cal
Mifflin-St Jeor equation — most accurate for adults. A 500 cal/day deficit leads to ~0.5 kg/week loss. Sedentary = desk job, Light = 1-3 days exercise, Moderate = 3-5 days, Active = 6-7 days, Very Active = athlete.
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Calculated with CalcCrack