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The article in brief
- To lose weight healthily, a man should aim to between 1,800 and 2,200 calories per day, depending on their level of physical activity
- A a daily calorie deficit of 500 allows you to lose about 500g per week, or 2kg per month, in a sustainable way
- The Harris-Benedict formula accurately calculates your needs: 88.362 + (13.397 × weight) + (4.799 × height) – (5.677 × age)
- Protein should account for 30-35% of the total contribution (1.8 to 2 grams per kilogram of body weight) to maintain muscle mass
- Never consume fewer calories than your basic needs: this can lead to a slowed metabolism and muscle loss
Do you want to lose weight and are wondering how many calories you should consume each day? That’s THE question that 90% of my male clients ask me! There’s no one-size-fits-all answer, because it depends on several factors: your body type, your level of physical activity, and your goals. But don’t worry—I’ll explain everything in simple terms so you can start your transformation today.
How many calories per day should a man who wants to lose weight consume?
For an adult man who wants to lose weight in a healthy and sustainable way, the daily calorie intake is generally between 1,800 and 2,200 calories. This range allows you to create a calorie deficit without starving your body or slowing down your metabolism. A sedentary man will need fewer calories than an active man—that makes sense! The important thing is to find YOUR ideal number.
To calculate your exact needs, you must first know your basic metabolism, which is the number of calories your body burns at rest. Then, add your calories burned through physical activity. Once you have that total, simply subtract 300 to 500 calories to create a deficit that promotes gradual weight loss.
How do I calculate my calorie needs to lose weight?
The calculation may seem technical, but it’s super simple once you know the method! The Harris-Benedict formula is the one I use most often with my clients. It takes into account your weight, height, age, and activity level. Here’s how it works in practice.
For a man, the formula for basal metabolic rate is: 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) – (5.677 × age). Once you have this number, multiply it by your activity factor: 1.2 for a sedentary person, 1.375 for light activity, 1.55 for moderate activity, 1.725 for vigorous activity, or 1.9 for very vigorous activity. The result represents your daily calorie needs to maintain your current weight.
Practical Calculation Example
Let’s take the example of Marc, who is 35 years old, weighs 85 kg, is 1.78 m tall, and engages in moderate physical activity. His basal metabolic rate is 1,876 calories. Multiplied by 1.55 (moderate activity), his maintenance needs are approximately 2,908 calories per day. To lose weight healthily, Marc should aim for between 2,400 and 2,600 calories per day. It’s as simple as that!
If you're looking to understand exactly how your body uses energy at rest, I recommend checking out our comprehensive guide on the calculation of basal metabolic rate, which will give you all the tools you need to refine your calculations.
| Profile | Calories for weight maintenance | Calories for Weight Loss |
|---|---|---|
| Sedentary man (70 kg) | 2,200 kcal | 1,700–1,900 kcal |
| Active man (80 kg) | 2,800 kcal | 2,300–2,500 kcal |
| Very active man (90 kg) | 3,300 kcal | 2,800–3,000 kcal |
What pitfalls should you avoid when cutting back on calories?
Be careful—cutting your calories too low is the number one mistake I see in men who are in a hurry to lose weight! Your body will go into survival mode, slow down your metabolism, and store more fat. You’ll lose muscle instead of fat, which is exactly the opposite of what we’re aiming for. I can’t stress this enough: patience is your best ally.
Another common pitfall: failing to adjust your calorie intake as the weeks go by. When you lose weight, your calorie needs naturally decrease. You need to recalculate your needs regularly to keep making progress. I recommend taking stock every 3 to 4 weeks to adjust your meal plan.
Signs That You're Not Eating Enough
- Chronic fatigue and a lack of energy in daily life
- Irritability and difficulty concentrating
- Visible loss of muscle mass
- Weight Plateau Despite Your Efforts
- Uncontrollable cravings and an obsession with food
What calorie deficit is needed to lose how many kilos?
The general rule states that a a 500-calorie deficit per day allows you to lose about 500g of fat per week, or 2kg per month. This is the ideal pace for maintaining your muscle mass and your health! A larger calorie deficit (700–800 calories) may be appropriate if you have a lot of weight to lose, but always under medical supervision.
To lose 10 kg in a sustainable way, expect it to take about 5 to 6 months with a moderate calorie deficit. It may seem like a long time, but it’s the best way to ensure you don’t gain it all back afterward! I’ve helped about a hundred men with their transformations, and those who took their time achieved the best long-term results.
If you find yourself in a situation where your progress seems to have stalled despite your constant efforts, it's important to understand the mechanisms behind this phenomenon. Our article on the weight loss stages will explain why your progress sometimes plateaus and how to effectively get back on track.
How should you spread your calories throughout the day?
How you spread out your calories is just as important as your total daily intake! I generally recommend prioritizing a protein-rich breakfast (25–30% of calories), a hearty lunch (35–40%), a light snack if needed (5–10%), and a lighter dinner (25–30%). This approach supports your metabolism and helps prevent energy slumps.
Protein is your best friend when it comes to losing weight! Aim for 1.8 to 2 grams of protein per kilogram of body weight. It helps preserve your muscle mass, increases feelings of fullness, and requires more energy to digest. Carbohydrate intake should be adjusted based on your physical activity level, and fat should never make up less than 20% of your total caloric intake.
Ideal Macronutrient Distribution
- Protein : 30–35% of total intake (chicken, fish, eggs, legumes)
- Carbohydrates: 40–45% of total intake (sweet potatoes, brown rice, quinoa, rolled oats)
- Fats: 20–25% of total intake (olive oil, avocados, nuts, fatty fish)
For those looking to structure their diet even more precisely—especially if you have an ambitious goal—our guide on the Diet to Lose 20 kg offers a comprehensive and phased approach tailored to major transformations.
Can weight-loss devices speed up weight loss?
Good news: You can boost your results by combining a healthy diet with effective weight-loss technologies! Electrostimulation, for example, increases your calorie burn by engaging your deep muscles. A 20-minute session is equivalent to several hours of traditional exercise—that’s impressive.
Cryolipolysis and radiofrequency are also valuable tools for targeting stubborn areas where fat refuses to go away. These devices are not a substitute for a balanced diet, but they significantly boost your efforts! My clients who use these technologies as a supplement lose weight on average 30% faster than those who rely solely on dieting.
The great thing about slimming devices is that you can use them at home, without having to worry about schedules. This helps you stay consistent with your routine, and consistency makes all the difference! Combined with a smart calorie deficit and regular physical activity, these tools can truly transform your figure.
To maximize your results in the abdominal area while staying within your optimal calorie intake, check out our selection of the best abdominal belt which combines electrostimulation and compression to effectively tone your abs.
