Daily calories for an 80 kg man who trains
By Jesús Narváez Tamés ·
Worked example: a 30-year-old man, 180 cm and 80 kg, moderate activity (3–5 days). Maintenance, not a bulk or a cut.
2759kcal/day
- Sex
- Male
- Age
- 30 years
- Height
- 180 cm
- Weight
- 80 kg
- Activity
- Moderate (3-5 days/week)
- BMR
- 1780 kcal
- Maintenance
- 2759 kcal
A 30-year-old man, 180 cm and 80 kg, training 3 to 5 days a week. The moderate factor is what the calculator uses for that volume, not for someone who only walks to work.
Eighty kilos on someone who trains and eighty on someone sedentary are not the same intake. If your real week is a desk and a walk, use a sedentary example or lower the activity below: otherwise maintenance comes out inflated.
How this was calculated
Mifflin-St Jeor and an activity factor of 1.55. No further adjustment: the figure is maintenance.
Nearby values
The same calculation changing only the weight. The highlighted row is this example.
| Weight | Result |
|---|---|
| 70 kg | 2604 kcal/day |
| 75 kg | 2682 kcal/day |
| 80 kg | 2759 kcal/day |
| 85 kg | 2837 kcal/day |
| 90 kg | 2914 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 (1780 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 does an 80 kg man who goes to the gym eat?+
Maintenance for this example is 2759 kcal/day (BMR 1780 × 1.55). The moderate factor assumes 3–5 days. Six or seven days of hard training is the “active” level.
Does this figure include a cut?+
Maintenance for this example is 2759 kcal/day (BMR 1780 × 1.55). No. It holds weight steady. A cut means eating below that, with protein high enough to keep muscle.
Worked examples
A specific profile, with the number already done. Open it if it looks like you, then adjust.