Pre-computed result page
TDEE Result: 55-Year-Old Male at 220 lb (Sedentary)
This page pre-calculates maintenance calories for a common profile and adds age-group comparisons to contextualize the output.
Estimated total daily energy expenditure
2,186 kcal/day
Estimated BMR is 1,822 kcal/day. At sedentary activity, maintenance intake is around 2,186 kcal/day, with common cutting targets near 1,967-1,749 kcal/day.
Male TDEE Benchmarks (Sedentary)
Each row uses age-band average body weight with the same activity multiplier to show how this result compares.
| Age Group | Avg Weight | Avg TDEE | Difference |
|---|---|---|---|
| 18-29 | 184 lb | 2,176 kcal | +10 kcal |
| 30-39 | 194 lb | 2,164 kcal | +22 kcal |
| 40-49 | 198 lb | 2,126 kcal | +60 kcal |
| 50-59 | 196 lb | 2,055 kcal | +131 kcal |
| 60-70 | 190 lb | 1,963 kcal | +223 kcal |
How to Use This TDEE Estimate
A TDEE of 2,186 kcal/day is a practical maintenance starting point. Hold calories near this level for 2-3 weeks and adjust based on weight trend, not day-to-day fluctuations.
For fat loss, most people do well starting with a 10-20% deficit (1,967-1,749 kcal/day here). For muscle gain, add 250-400 kcal/day and monitor weekly averages.
Sedentary assumptions can be off if daily movement differs from plan. Recalculate when body weight changes by about 10-15 lb.
Frequently Asked Questions
Should I eat exactly 2,186 calories every day?
Treat this as a target zone, not an exact prescription. Staying within roughly +/-150 calories while tracking weekly scale trends is usually sufficient.
What deficit should I use for sustainable fat loss?
A 10-20% deficit is commonly used for adherence and muscle retention. For this profile that lands around 1,967-1,749 kcal/day.
Why can TDEE calculators disagree?
Different tools use different formulas, activity assumptions, and rounding. Use calculator output as a starting estimate, then calibrate from real-world results.
Related Result Pages
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Run the full calculator with your exact height, weight, and activity details to personalize maintenance and cut/bulk targets.