Calorie reference table
Estimates below assume age 45, height 163 cm, and a lightly active (×1.375) activity level — adjust expectations up or down if your stats differ, or get an exact figure with the TDEE calculator.
| Weight | BMR | Maintenance | Cut (−500) | Lean bulk (+300) |
|---|---|---|---|---|
| 50 kg (110 lb) | 1133 | 1558 | 1058 | 1858 |
| 60 kg (132 lb) | 1233 | 1695 | 1195 | 1995 |
| 70 kg (154 lb) | 1333 | 1833 | 1333 | 2133 |
| 80 kg (176 lb) | 1433 | 1970 | 1470 | 2270 |
| 90 kg (198 lb) | 1533 | 2108 | 1608 | 2408 |
| 100 kg (220 lb) | 1633 | 2245 | 1745 | 2545 |
Make it personal: these are averages for one illustrative profile. The TDEE calculator takes your exact age, height, weight and activity — it takes about 20 seconds.
Useful next steps
- Turn maintenance into a plan with the deficit calculator or bulking calculator.
- Protect muscle with the protein calculator.
- Understand the formula behind the table in our Mifflin-St Jeor explainer.
More profiles
- TDEE for Women
- TDEE for Men
- Calorie Needs for Women Over 50
- Calorie Needs for Men Over 40
- Calorie Needs for Men Over 50
- Calorie Needs for Sedentary Women
- Calorie Needs for Sedentary Men
- Calorie Needs for Active Women
- Calorie Needs for Active Men
- Calorie Needs for Teenage Athletes
- Maintenance Calories by Body Weight
Frequently asked questions
How were these numbers calculated?
With the Mifflin-St Jeor equation at age 45, height 163 cm, and a lightly active (×1.375) activity multiplier, then rounded. Your own height, age and activity shift the figures — use the calculator for a personal estimate.
Are these calorie figures safe to follow?
They're educational reference points, not prescriptions. Confirm any target against 2–3 weeks of real-world weight data, and involve a physician or registered dietitian for medical conditions, pregnancy, or anyone under 18.