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Worked TDEE result

TDEE for a 35-Year-Old Man - 5′10″ (178 cm) · 209 lb (95 kg)

A lightly active 35-year-old man at 5′10″ (178 cm) and 209 lb (95 kg) has an estimated TDEE of 2,602 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: Mifflin-St Jeor

Sex: Male

Activity: Light

Body fat: Not provided

Stats basis: 95 kg at 178 cm

Estimated maintenance calories

2,602 kcal/day

Built from Mifflin-St Jeor and your selected activity level.

Mifflin-St Jeor is the default estimate when body fat is not provided, using your light activity setting. Compare the table to see how maintenance shifts at other activity levels.

Sedentary2,271 kcal/day
Light2,602 kcal/day
Moderate2,933 kcal/day
Very Active3,265 kcal/day
Athlete3,596 kcal/day

BMR

1,893 kcal/day

Resting baseline before activity is applied.

BMI

30.0

Your BMI is in the Overweight 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:73.4 kg

Hamwi formula:76.6 kg

Robinson formula:71.1 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 10 in (178 cm), 209 lb (95 kg), and a lightly active routine, this example estimates maintenance at 2,602 calories per day. The result is an estimate based on the profile's measurements and selected activity level, not a judgment about body size.

Practical Tip

If you're making a change to your eating habits, start by understanding your current routine before making several changes at once. Track your usual intake and compare your average weight trend over time. This gives you a more useful basis for adjusting your approach than relying on a single day's result.

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