Calories by height (210 lb, age 35)
| Height | Sedentary | Lightly | Moderately | Very |
|---|---|---|---|---|
| 5′6″ | 2,196 | 2,517 | 2,837 | 3,157 |
| 5′8″ | 2,234 | 2,560 | 2,886 | 3,212 |
| 5′10″ | 2,273 | 2,604 | 2,935 | 3,267 |
| 6′0″ | 2,311 | 2,648 | 2,985 | 3,322 |
| 6′2″ | 2,349 | 2,691 | 3,034 | 3,376 |
| 6′4″ | 2,387 | 2,735 | 3,083 | 3,431 |
Calories by age (210 lb, 5′10″)
| Age | Sedentary | Lightly | Moderately | Very |
|---|---|---|---|---|
| 25 | 2,333 | 2,673 | 3,013 | 3,353 |
| 35 | 2,273 | 2,604 | 2,935 | 3,267 |
| 45 | 2,213 | 2,535 | 2,858 | 3,181 |
| 55 | 2,153 | 2,466 | 2,780 | 3,094 |
| 65 | 2,093 | 2,398 | 2,703 | 3,008 |
Each 10 years of age lowers the estimate by 50 calories of BMR, which becomes about 60 to 86 calories of TDEE depending on activity. Height matters a little more: each extra 2 inches adds about 32 calories of BMR. Activity matters most. A very hard daily trainer at this weight (35, 5′10″, “extra active”) would burn around 3,598.
Using these numbers
These are estimates for the average man with these measurements. Your real maintenance could be a couple of hundred calories either side. The way to know is to eat close to your estimate for two to four weeks and watch your weekly average weight; see how to find your maintenance calories. If you want a gradual change, the calculator above shows gentle ranges and won’t show a target below about 1,500 calories a day.
Frequently asked questions
How many calories should a 210 lb man eat to maintain weight?
Roughly 2,093 to 3,431 calories a day across the heights, ages and activity levels in the tables on this page, by the Mifflin-St Jeor equation. A 35-year-old man who is 5′10″ and lightly active comes out at about 2,604. Your own number depends on your height, age and activity; enter them in the calculator for a personal estimate.
How many calories should a 210 lb man eat to lose weight?
Starting from about 2,604 calories (age 35, 5′10″, lightly active), a gentle reduction of 250 to 500 calories a day gives roughly 2,104 to 2,354 calories, often linked to about 0.5 to 1 lb a week at first. Results vary, so watch your trend over several weeks.
Is 2,300 calories a day enough for a 210 lb man?
For a 35-year-old man who is 5′10″ and mostly sedentary, it is close to estimated maintenance (about 2,273). More active men of the same weight burn more and would likely need more to keep their weight stable.
How many calories does a 210 lb man burn at rest?
A 35-year-old man who is 5′10″ and 210 lb has an estimated BMR of about 1,894 calories a day by Mifflin-St Jeor. That is the energy used at complete rest, before any movement or digestion.
More weights: 140 lb · 150 lb · 160 lb · 170 lb · 180 lb · 190 lb · 200 lb · 210 lb · 220 lb · 230 lb · 240 lb · 250 lb. Also see the 200 lb woman table.