TDEE Calculator · Practical guide
Maintenance Calories for a 180 lb Man
What a 180-pound man burns per day at every activity level, from desk job to daily training.
At a glance
The Short Answer
A 30-year-old man weighing 180 lb and standing 5'10" burns about 2,140 calories a day if sedentary and about 2,762 calories if moderately active (exercising 3-5 days per week). Eating at that level keeps his weight stable.
Interactive tool
TDEE Calculator
Enter your own values, then compare the result with the examples below.
Activity Breakdown
| Activity Level | Multiplier | TDEE (calories/day) |
|---|---|---|
| Sedentary | 1.2 | -- |
| Lightly active | 1.375 | -- |
| Moderately active | 1.55 | -- |
| Very active | 1.725 | -- |
| Super active | 1.9 | -- |
The Full Activity Breakdown
The Mifflin-St Jeor equation puts his BMR — calories burned at complete rest — at about 1,782 kcal/day. Multiplying by each activity factor gives his maintenance calories for different lifestyles:
| Activity Level | Multiplier | Maintenance Calories |
|---|---|---|
| Sedentary (little/no exercise) | 1.2 | 2,138 kcal |
| Lightly active (1-3 days/week) | 1.375 | 2,450 kcal |
| Moderately active (3-5 days/week) | 1.55 | 2,762 kcal |
| Very active (6-7 days/week) | 1.725 | 3,074 kcal |
| Extra active (physical job/training) | 1.9 | 3,386 kcal |
What Changes the Number
Weight is the biggest lever: every additional 10 lb adds roughly 100 kcal/day to resting metabolism, before activity. Age works the other way — each decade past 30 trims about 50 kcal/day from BMR. Height adds a smaller amount. Enter your exact age, height, and weight in the calculator above rather than borrowing someone else's figure.
Using Maintenance Calories
- To lose fat: eat 250-500 kcal below maintenance, e.g. 2,260-2,510 kcal at the moderate level.
- To gain muscle: eat 250-500 kcal above maintenance with resistance training.
- To maintain: eat at your calculated level and track your weight for two to three weeks; if it drifts, adjust by 100-200 kcal/day.
Frequently Asked Questions
Is 2,000 calories enough for a 180 lb man?
For most 180 lb men, 2,000 kcal is below maintenance and would produce slow weight loss of about 0.5 lb per week if sedentary. Active men at this weight often need 2,700 kcal or more just to maintain.
How many calories does a 180 lb man burn without exercise?
A sedentary 180 lb man burns roughly 2,100-2,200 kcal per day depending on age and height. That includes resting metabolism plus everyday movement like walking around the house and office.
Does muscle mass change maintenance calories?
Yes. Muscle burns more at rest than fat, so a lean 180 lb man maintains on more calories than a less muscular man at the same weight. Standard equations average this out, so calibrate with real weight trends.
How accurate is the 180 lb estimate?
The Mifflin-St Jeor equation predicts population averages and individual metabolisms vary by 10% or more. Eat at the estimate for two to three weeks and adjust based on whether your weight actually holds steady.