Daily calories for a sedentary man at 85 kg
By Jesús Narváez Tamés ·
Mifflin-St Jeor maintenance for a 45-year-old man, 175 cm and 85 kg, who does not exercise. A reference for not gaining weight.
2069kcal/day
- Sex
- Male
- Age
- 45 years
- Height
- 175 cm
- Weight
- 85 kg
- Activity
- Sedentary (little or no exercise)
- BMR
- 1724 kcal
- Maintenance
- 2069 kcal
This example is a 45-year-old man, 175 cm and 85 kg, with a desk job and no sport. It is the most underestimated case: many men plan around the generic 2,500 kcal and eat above what they burn without noticing.
The figure is his maintenance: what he eats to stay as he is. With 8,000 steps a day he would already count as lightly active and the number rises. To lose fat, start from your own maintenance and take 15 to 20% off.
How this was calculated
Mifflin-St Jeor and an activity factor of 1.2. No further adjustment: the figure is maintenance.
Nearby values
The same calculation changing only the weight. The highlighted row is this example.
| Weight | Result |
|---|---|
| 75 kg | 1949 kcal/day |
| 80 kg | 2009 kcal/day |
| 85 kg | 2069 kcal/day |
| 90 kg | 2129 kcal/day |
| 95 kg | 2189 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 (1724 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 85 kg man need if he does not exercise?+
Maintenance for this example is 2069 kcal/day (BMR 1724 × 1.2). That is quite a bit less than the 2,500 kcal quoted as an average, because that average includes active people.
Does walking count as activity?+
Maintenance for this example is 2069 kcal/day (BMR 1724 × 1.2). Yes. Past 7,000 to 8,000 steps a day, pick light activity in the calculator; the difference is around 300 kcal.
Worked examples
A specific profile, with the number already done. Open it if it looks like you, then adjust.