Calories to lose weight: a 90 kg man
By Jesús Narváez Tamés ·
Worked example for a 40-year-old man, 178 cm and 90 kg, lightly active, who wants to lose fat on a 20% deficit.
1999kcal/day
- Sex
- Male
- Age
- 40 years
- Height
- 178 cm
- Weight
- 90 kg
- Activity
- Light (1-3 days/week)
- BMR
- 1818 kcal
- Maintenance
- 2499 kcal
- Cut (lose fat)
- 1999 kcal
This example is a 40-year-old man, 178 cm and 90 kg, who trains or walks one to three days a week. It is the typical profile behind “calories to lose weight” after a few years of desk work: not fully sedentary, but far from training daily.
The figure is 20% under his maintenance. That deficit shows on the scale within a few weeks without being hungry all day. If he loses more than 1 kg a week for over a month, he should eat a bit more: that is usually muscle and water, not only fat.
How this was calculated
Mifflin-St Jeor and an activity factor of 1.375. Then the “Cut (lose fat)” goal is applied (-20 %).
Nearby values
The same calculation changing only the weight. The highlighted row is this example.
| Weight | Result |
|---|---|
| 80 kg | 1889 kcal/day |
| 85 kg | 1944 kcal/day |
| 90 kg | 1999 kcal/day |
| 95 kg | 2054 kcal/day |
| 100 kg | 2109 kcal/day |
Adjust it to your numbers
The calculator starts from this example. If you change a field, that value is saved only on this device.
Scenario comparison
BMR limit (1818 kcal)Avoid eating below your BMR for extended periods: it increases the risk of metabolic adaptation and muscle loss.
Turn these calories into a daily menu
Generate a full day at maintenance, cut or bulk with breakfast, lunch, dinner and a snack.
Open the calculator without this example
Frequently asked questions
How many calories should a 90 kg man eat to lose weight?+
To lose fat, this example eats 1999 kcal/day, 20% below maintenance (2499). If he trains more days the figure rises with his maintenance; the 20% deficit always applies to his own.
Is a bigger deficit better to go faster?+
To lose fat, this example eats 1999 kcal/day, 20% below maintenance (2499). It rarely pays off. Beyond 25% you lose more muscle, training suffers and it is easier to quit after a few weeks.
Worked examples
A specific profile, with the number already done. Open it if it looks like you, then adjust.