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Calorie counting is not a new concept, but it is definitely a divisive one. Opponents of calorie counting often state that it is a gross over simplification of the way nutrients interact with each other in our body and doesn’t take into account how complicated individual metabolisms can be. Strangely enough, its relative simplicity is what proponents of calorie counting like. Regardless of your view, one things for certain, calorie counting breaks a complex issue such as nutrition down and assists in helping with the creation of measurable goals for either weight loss or weight gain.

Calorie Needs Calculator for Males

Before anyone embarks on a weight loss or bulking journey, it’s important to understand how many calories you do need to maintain your weight to help you adjust your future dietary efforts. Commonly known as the "TDEE" or Total Daily Energy Expenditure, this maintenance figure is generally based on a variety of factors including age, sex, height, weight, activity levels, disease (or lack thereof), lean muscle mass and fat mass. This TDEE is how much energy you need to survive without gaining or losing weight.

The tables below will help you easily find the calories needed to maintain your current weight based on a disease-free person who works out 4 days a week using the Mifflin St-Jeor predictive equation1. Simply find your age, and correlate your height and weight range. All figures are in calories.

eg. A 23yo male who is 171cm tall and 65kg will have a TDEE of 2350 calories (highlighted below)

18-24 years

Height (cm)

Weight (kg)

 

<40-50

51-60

61-70

71-80

81-90

91-100

101+

<140-150

1780

1930

2070

2210

2360

2500

+150cal/10kg

151-160

1880

2020

2170

2310

2450

2600

+150cal/10kg

161-170

1960

2110

2250

2390

2540

2690

+150cal/10kg

171-180

2050

2200

2350

2490

2630

2770

+150cal/10kg

181-190

2140

2280

2420

2570

2710

2860

+150cal/10kg

190+

+100cal/10cm from last result

+150cal/10kg

 

25-34 years

Height (cm)

Weight (kg)

 

<40-50

51-60

61-70

71-80

81-90

91-100

101+

<140-150

1720

1870

2020

2160

2300

2450

+150cal/10kg

151-160

1820

1970

2110

2250

2400

2540

+150cal/10kg

161-170

1900

2040

2180

2330

2470

2610

+150cal/10kg

171-180

1990

2140

2290

2430

2570

2710

+150cal/10kg

181-190

2080

2220

2360

2510

2660

2800

+150cal/10kg

190+

+100cal/10cm from last result

+150cal/10kg

 

35-44 years

Height (cm)

Weight (kg)

 

<40-50

51-60

61-70

71-80

81-90

91-100

101+

<140-150

1650

1800

1940

2080

2230

2370

+150cal/10kg

151-160

1740

1880

2020

2170

2320

2470

+150cal/10kg

161-170

1830

1980

2120

2270

2410

2550

+150cal/10kg

171-180

1920

2060

2200

2350

2500

2640

+150cal/10kg

181-190

2010

2160

2310

2450

2590

2730

+150cal/10kg

190+

+100cal/10cm from last result

+150cal/10kg

 

45-54 years

Height (cm)

Weight (kg)

 

<40-50

51-60

61-70

71-80

81-90

91-100

101+

<140-150

1580

1730

1880

2020

2160

2300

+150cal/10kg

151-160

1670

1810

1950

2090

2240

2390

+150cal/10kg

161-170

1760

1910

2060

2200

2340

2490

+150cal/10kg

171-180

1850

1990

2130

2280

2420

2560

+150cal/10kg

181-190

1940

2090

2240

2380

2520

2670

+150cal/10kg

190+

+100cal/10cm from last result

+150cal/10kg

 

55-64 years

Height (cm)

Weight (kg)

 

<40-50

51-60

61-70

71-80

81-90

91-100

101+

<140-150

1510

1660

1800

1940

2090

2240

+150cal/10kg

151-160

1600

1740

1880

2030

2180

2320

+150cal/10kg

161-170

1690

1840

1980

2120

2270

2420

+150cal/10kg

171-180

1780

1930

2070

2220

2360

2510

+150cal/10kg

181-190

1870

2010

2150

2290

2440

2590

+150cal/10kg

190+

+100cal/10cm from last result

+150cal/10kg

 

65+ years

Height (cm)

Weight (kg)

 

<40-50

51-60

61-70

71-80

81-90

91-100

101+

<140-150

1430

1570

1720

1870

2010

2150

+150cal/10kg

151-160

1530

1680

1830

1980

2130

2280

+150cal/10kg

161-170

1620

1760

1900

2050

2200

2350

+150cal/10kg

171-180

1710

1850

1990

2140

2280

2420

+150cal/10kg

181-190

1790

1940

2080

2220

2370

2510

+150cal/10kg

190+

+100cal/10cm from last result

+150cal/10kg

 

Calorie Calculator Problems

Predictive equations are just that; predictive. The above figures are only estimates of what your body may actually need and the figures can often differ by up to 10% either way. The Mifflin St Jeor equation is also one that underestimates requirements for obese/overweight persons. Regardless, it’s best to take the above figures as a guide only and remember to constantly adjust your caloric requirements based on your progress.

Calorie to Kilojoule Calculator

A ‘kilojoule’ is a measurement of energy and also a measurement of the energy value of food. More common in Australia, the kilojoule measure of how much energy a food provides can easily be converted to calories via a simple equation:

1 calorie = 4.18 kilojoules

The term ‘calorie’ as the word is most commonly used, is interchangeable with kilocalorie – although this is not scientifically accurate. So to obtain a rough idea of how many kilojoules you need per day, simply multiply the figure you obtained above by 4.18. Many people like working with calories however as the numbers are smaller and easier to handle.

Calorie Calculator for Weight Loss in Males

In general, most experts recommend an arbitrary weight loss strategy of reducing 500 calories from your TDEE for a weight loss of roughly 0.5kg/week. However, as metabolism is so individual and emerging science has established that the body has very strong mechanisms to maintain weight, it may be best to utilise a 750-1000 calorie deficit to elicit weight loss. It should be cautioned though that these figures are relative and it’s actually better to utilise a relative approach when it comes to losing weight.

  • Cautious Approach – 5-10% decrease in TDEE
  • Suggested Approach – 15% decrease in TDEE
  • Aggressive Approach – 20% decrease in TDEE
  • Very Aggressive Approach – 25% decrease in TDEE
  • Ultra Aggressive Approach (Requires Professional Supervision) – 30-40% decrease in TDEE

Calorie Calculator for Weight Gain in Males

Similarly, bulking and gaining weight is often harder than it seems thanks to your body being very adept at maintaining your current weight. While a 500 calorie increase is still the figure most commonly recommended; you should also ideally follow a relative protocol when trying to gain weight.

  • Cautious Approach - 5% increase in TDEE
  • Suggested Approach – 10% increase in TDEE
  • Aggressive Approach – 20% increase in TDEE
  • Very Aggressive Approach – 30% increase in TDEE
  • Ultra Aggressive Approach (Requires Professional Supervision) – 35-40% increase in TDEE

Calorie Calculator Summary

Knowing how many calories you need is a great way to start your weight loss or weight gain journey as it sets a baseline or starting point for where you need to go nutritionally. The most important aspect is to constantly monitor your progress whatever your goal so you can easily adjust accordingly. And remember, counting calories isn’t everything and you also need to pay attention to what you’re putting into your mouth as well. To learn more about macronutrients (protein, carbs and fat) and your macro requirements, head on over to our Macronutrients Calculator article.

1. Frankenfield D, Roth-Yousey L, Compher C. ‘Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review.’ J Am Diet Assoc. 2005 May;105(5):775-89.

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