The calculation, step by step
1. Convert to metric
225 lb / 2.205 = 102.0 kg. 6'2" = 74 in x 2.54 = 188.0 cm.
2. BMR (Mifflin-St Jeor)
BMR = 10 x 102.0 + 6.25 x 188.0 - 5 x 25 + 5 = 2,075 calories. That is what the body burns at complete rest. The equation comes from Mifflin et al., Am J Clin Nutr 1990.
3. Multiply by activity (Lightly Active, x 1.375)
2,075 x 1.375 = 2,853 calories. Light exercise 1-3 days/week. This is TDEE, or maintenance calories.
4. Subtract (or add) for your goal
Cut: 2,853 - 500 = 2,353. Gentler cut: 2,853 - 250 = 2,603. The -500 target (2,353) stays above this profile's BMR (2,075), which is the practical floor to stay above.
Deficit and surplus table
| Goal | Calories / day | Expected weekly change |
|---|---|---|
| Lose (-500) | 2,353 | -1 lb / -0.45 kg |
| Lose (-250) | 2,603 | -0.5 lb / -0.23 kg |
| Maintain (0) | 2,853 | 0 lb / 0 kg |
| Gain (+250) | 3,103 | +0.5 lb / +0.23 kg |
Weekly change uses the common rule of thumb of about 3,500 calories per pound (7,700 per kg). It is an approximation: as you lose weight your needs fall, so real long-run change is slower (Hall et al., Lancet 2011). Suggested protein at this weight: about 203 g a day (0.9 g per lb).
If your activity is different
| Activity level | Multiplier | TDEE | Cut (-500) |
|---|---|---|---|
| Sedentary | 1.2 | 2,490 | 1,990 |
| Lightly Active | 1.375 | 2,853 | 2,353 |
| Moderately Active | 1.55 | 3,216 | 2,716 |
| Very Active | 1.725 | 3,580 | 3,080 |
| Extremely Active | 1.9 | 3,943 | 3,443 |
Most people overestimate their activity level. If you sit most of the day and train a few times a week, start from lightly active, not moderately active. Prefer counting steps? Convert steps to calories: at this size, every extra 1,000 steps burns roughly 44 calories, so 10,000 steps a day adds about 222 calories above a 5,000-step day.
How much height and weight matter
| Change | TDEE | Difference |
|---|---|---|
| 215 lb | 2,791 | -62 |
| 225 lb (this example) | 2,853 | - |
| 235 lb | 2,916 | +63 |
| 6'0" tall | 2,810 | -43 |
| 6'4" tall | 2,897 | +44 |
Ten pounds moves maintenance by about 63 calories, and two inches by about 44. Among men the same weight can mean a very different number, which is why a one-line answer to "how many calories should I eat" is only a starting point. Know your body fat? The calculator switches to Katch-McArdle, and the AI body fat estimator can give you the input from a photo.
What to do with this number
- Eat at 2,853 for two to three weeks and weigh yourself most mornings. Flat trend means the estimate is about right.
- To lose, start at 2,603 to 2,353. To gain slowly, try 3,103.
- Split it into protein, carbs and fat with the macro calculator, or turn it into a meal plan.
- Log it free in the baisics app, with a training plan built around these numbers: start free.