The average moderately active man needs about 2,200-2,800 calories per day. Active men or those with physically demanding jobs may need 3,000+ calories. This calculator provides a personalized estimate based on your specific metrics.

Men typically have higher muscle mass and larger frames, both of which increase basal metabolic rate. Muscle tissue burns more calories at rest than fat tissue, so more muscle means higher daily calorie needs even without exercise.

To preserve muscle during weight maintenance or mild dieting, aim for at least your BMR in calories and consume 0.7-1.0g of protein per pound of body weight. Severe calorie restriction below BMR increases muscle loss risk significantly.