How many calories should a 30-year-old male (very active) eat to maintain weight?
Answer
3,075 calories/day
BMR: 1,783 cal/dayTDEE (Very Active): 3,075 cal/dayGoal: Maintain Weight — TDEE — calories to maintain current weightBased on 5'10", 180 lbs
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How We Calculated This
BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) + 5
BMR = (10 × 81.6) + (6.25 × 177.8) - (5 × 30) + 5 = 1783. TDEE = 1783 × 1.725 = 3075. Target = 3075 (maintain)
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How many calories should a 18-year-old male (sedentary) eat to lose weight?1,711 calories/dayHow many calories should a 18-year-old male (sedentary) eat to maintain weight?2,211 calories/dayHow many calories should a 18-year-old male (sedentary) eat to gain muscle?2,511 calories/dayHow many calories should a 18-year-old male (lightly active) eat to lose weight?2,034 calories/dayHow many calories should a 18-year-old male (lightly active) eat to maintain weight?2,534 calories/day
Calculated using verified formulas. Last updated March 2026.