How many calories should a 40-year-old male (sedentary) eat to gain muscle?
Answer
2,379 calories/day
BMR: 1,733 cal/dayTDEE (Sedentary): 2,079 cal/dayGoal: Gain Muscle — TDEE + 300 cal surplus for lean muscle gainBased 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 × 40) + 5 = 1733. TDEE = 1733 × 1.2 = 2079. Target = 2079 + 300 = 2379
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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.