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Calorie Deficit Calculator for Men

Calculate calorie needs for male weight loss while preserving muscle mass. Uses male-specific metabolic formulas for high accuracy.

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Category Men\'s Health
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About

Men have distinct metabolic requirements driven by higher testosterone levels and greater skeletal muscle mass. This calculator is tuned to these physiological realities. When cutting weight men often prioritize muscle retention alongside fat loss. This tool provides the caloric data necessary to structure a "cutting" phase effectively.

The algorithm utilizes the male-specific constants of the Mifflin-St Jeor equation. By accurately estimating the Total Daily Energy Expenditure (TDEE) users can select a deficit that strips fat without causing the catabolic breakdown of muscle tissue often associated with crash dieting.

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Formulas

The calculator derives the base energy requirement using the male offset (+5):

BMR = (10 × weight) + (6.25 × height) − (5 × age) + 5

Note that for men with very high lean body mass (bodybuilders) this formula may still slightly underestimate needs as muscle tissue burns more calories at rest than fat tissue.

Reference Data

NutrientRole in DeficitRecommended Range
ProteinMuscle Retention1.6 - 2.2 g/kg
FatsHormonal Health0.6 - 1.0 g/kg
CarbsWorkout IntensityRemaining Calories

Frequently Asked Questions

A rate of 0.5% to 1% of total body weight per week is considered optimal. Faster rates often result in the loss of lean muscle mass which lowers metabolic rate and ruins body composition.
Yes. If you lift weights you should select the "Moderate" or "Heavy" activity level. Resistance training burns calories but more importantly it signals the body to hold onto muscle requiring a higher protein intake within your calorie limit.
It is generally not recommended. Activity trackers often overestimate burn. The Activity Level multiplier in this calculator already averages your exercise into the daily total so adding more back usually destroys the deficit.