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Worked TDEE result

TDEE for a 30-Year-Old Man - 5′11″ (180 cm) · 176 lb (80 kg)

A moderately active 30-year-old man at 5′11″ (180 cm) and 176 lb (80 kg) has an estimated TDEE of 2,770 kcal/day. See estimated maintenance calories and a practical tip for this profile.

Your Stats

Start with your TDEE-based maintenance estimate, choose a goal, and compare macro splits for the same calorie target.

Formula: Katch-McArdle

Sex: Male

Activity: Moderate

Body fat: 18% (Average)

Stats basis: 80 kg at 180 cm

Estimated maintenance calories

2,770 kcal/day

Built from Katch-McArdle and your selected activity level.

Katch-McArdle uses your valid 3-60% body fat input for a lean-mass estimate at the moderate activity setting. Compare the table to see how maintenance shifts at other activity levels.

Sedentary2,144 kcal/day
Light2,457 kcal/day
Moderate2,770 kcal/day
Very Active3,083 kcal/day
Athlete3,395 kcal/day

BMR

1,787 kcal/day

Resting baseline before activity is applied.

BMI

24.7

Your BMI is in the Normal range. Normal weight is generally the lowest risk range in this guide.

< 18.5Underweight
18.5 - 24.99Normal Weight
25 - 29.99Overweight
30+Obese

Ideal weight

Devine formula:75.2 kg

Hamwi formula:78.8 kg

Robinson formula:72.6 kg

Step 1: Choose your goal

5 goal options

Pick 1 of 5 calorie targets. Select a goal to preview its daily calories, weekly rate, and the 3 macro split options for that goal.

Calculate your TDEE

What This Estimate Means

At 5 ft 11 in (180 cm), 176 lb (80 kg), and a moderately active routine, this example estimates maintenance at 2,770 calories per day. It provides a useful starting reference for understanding daily energy needs at this profile's measurements and activity level.

Practical Tip

If you alternate between office days and more active days, avoid basing your activity selection on your most active day alone. Start with the category that best reflects a typical week and reassess it if your work, commute, or training schedule changes.

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