Nutrition Diet: How many calories should a 5'10" 200 pound man eat?

October 15, 2025 •

4 min read

An average man needs between 2,200 and 3,000 calories a day, but this varies significantly based on individual factors like activity level. So, how many calories should a 5'10" 200 pound man eat depends on his goals, whether they include weight loss, muscle gain, or maintenance.

Quick Summary

This guide details the calorie calculations and dietary considerations for a 5'10" 200-pound man. It explains how to determine total daily energy expenditure (TDEE) and create a calorie target for specific goals, incorporating factors like activity level and macronutrient balance.

Key Points

Start with BMR: Calculate your Basal Metabolic Rate (BMR) using a reliable formula like Mifflin-St Jeor to find your resting calorie needs.
Calculate TDEE: Multiply your BMR by an activity factor to determine your Total Daily Energy Expenditure (TDEE), representing your maintenance calories.
Create a Deficit for Loss: For safe weight loss, reduce your TDEE by 500 calories per day to lose about 1 pound per week.
Adjust for Activity: A moderately active 5'10", 200-pound man may need ~2865 calories for maintenance and ~2365 for weight loss.
Balance Macronutrients: Prioritize protein intake (around 200g daily) to preserve muscle mass, and fill the remaining calories with healthy fats and complex carbs.
Combine with Exercise: Incorporate both cardiovascular and strength training exercises to increase your metabolic rate and burn more calories.
Avoid Extreme Lows: Do not drop below 1500 calories per day without medical supervision, as this can be detrimental to your health.

Calculating Your Daily Calorie Needs

Your daily calorie requirement is not a single, fixed number. It varies based on several factors, including your age, height, weight, gender, and most importantly, your activity level. To determine a personalized target, you must first calculate your Basal Metabolic Rate (BMR) and then your Total Daily Energy Expenditure (TDEE).

Basal Metabolic Rate (BMR)

BMR is the number of calories your body burns at rest to perform basic life-sustaining functions. For a man, the Mifflin-St Jeor formula is a widely used and reliable method.

Formula for Men: $10 imes$ weight (kg) $+ 6.25 imes$ height (cm) $- 5 imes$ age (y) $+ 5$

Let's apply this to a 35-year-old, 5'10" (177.8 cm) and 200-pound (90.7 kg) man:

$10 imes 90.7 + 6.25 imes 177.8 - 5 imes 35 + 5 = 907 + 1111.25 - 175 + 5 = 1848.25$ calories.

This means he burns approximately 1,848 calories daily just by existing.

Total Daily Energy Expenditure (TDEE)

TDEE is your BMR multiplied by an activity factor, which accounts for all the physical activity you do throughout the day, including exercise.

Sedentary (little or no exercise): BMR $ imes 1.2$
Lightly Active (light exercise/sports 1-3 days/week): BMR $ imes 1.375$
Moderately Active (moderate exercise/sports 3-5 days/week): BMR $ imes 1.55$
Very Active (hard exercise/sports 6-7 days/week): BMR $ imes 1.725$

For a 5'10" 200-pound man, here are the TDEE estimates based on activity level:

Sedentary: $1848 imes 1.2 = 2218$ calories (maintenance)
Lightly Active: $1848 imes 1.375 = 2542$ calories (maintenance)
Moderately Active: $1848 imes 1.55 = 2865$ calories (maintenance)
Very Active: $1848 imes 1.725 = 3190$ calories (maintenance)

Setting Your Calorie Targets for Weight Loss or Maintenance

Once you know your TDEE, you can adjust your calorie intake to meet your specific goals. To lose weight, a calorie deficit is required, and for gaining weight, a calorie surplus. A deficit of 500-1000 calories per day is often recommended for safe and sustainable weight loss.

Comparison of Calorie Goals (Sample 35-year-old, 5'10", 200 lb man)


Goal	Target Calories (Moderately Active)	Rationale	Estimated Weight Change	Example Foods
Maintenance	~2865 kcal	Consuming TDEE to maintain current weight.	0 lbs/week	Salmon, brown rice, broccoli, almonds, avocado.
Moderate Weight Loss	~2365 kcal	500 kcal deficit to lose approximately 1 lb/week.	-1 lb/week	Grilled chicken, quinoa, spinach salad, olive oil dressing.
Aggressive Weight Loss	~1865 kcal	1000 kcal deficit to lose approximately 2 lbs/week (seek professional advice).	-2 lbs/week	Lean protein, low-carb vegetables, berries, limited fats.

It is generally not recommended for men to drop below 1,500 calories per day without medical supervision, as this can lead to nutrient deficiencies and slow metabolism.

Optimizing Your Nutrition Diet with Macronutrients

Simply counting calories is not enough; the quality and distribution of those calories, or your macronutrients (protein, fat, and carbohydrates), are crucial for body composition. For a 200-pound man, especially if seeking weight loss or muscle maintenance, focusing on adequate protein intake is vital.

Here's a balanced macro approach:

Protein: Aim for at least 1 gram of protein per pound of body weight daily (approx. 200g). Protein helps preserve muscle mass during a calorie deficit and increases satiety.
Fats: Consume healthy fats at 0.3-0.4 grams per pound of body weight (60-80g). Fats are essential for hormone production and overall health.
Carbohydrates: Allocate the remaining calories to complex carbohydrates, which provide energy for your workouts and daily activities.

Tips for a Healthy Nutrition Diet

Prioritize whole foods: Focus on lean protein, fruits, vegetables, whole grains, and healthy fats instead of processed foods, which are often high in calories and low in nutrients.
Stay hydrated: Drinking plenty of water is crucial for overall health and can also help manage appetite.
Include regular exercise: A combination of cardiovascular exercise and strength training not only burns calories but also builds muscle, which increases your metabolic rate.
Manage portion sizes: Be mindful of how much you are eating, even with healthy foods.
Get enough sleep: Sleep is a critical, often overlooked factor in weight management and metabolic health.

Conclusion

For a 5'10" 200-pound man, a precise calorie target depends on his activity level and specific goals. While a moderate daily calorie target for maintenance might be around 2,865 kcal, a responsible weight loss strategy involves a 500-calorie deficit, targeting approximately 2,365 calories per day, assuming a moderately active lifestyle. It is crucial to combine this with a balanced intake of macronutrients, focusing on protein, to ensure effective and healthy results.

For more detailed information on nutrition strategies, a valuable resource can be found at the Precision Nutrition website: https://www.precisionnutrition.com/how-to-calculate-your-daily-calorie-needs.

What This Means for Your Health

With a BMI of 28.7, a 5'10" 200-pound man is classified as overweight. Maintaining this weight or gaining more increases the risk of serious health conditions, including type 2 diabetes, high blood pressure, and heart disease. Losing even 5-10% of body weight can significantly reduce these health risks. A controlled calorie deficit combined with regular exercise is a safe and effective way to achieve this.

Key Factors and Next Steps

Calculate your TDEE: Start by determining your TDEE based on your specific activity level.
Establish a deficit: For weight loss, aim for a sustainable 500-calorie daily deficit from your TDEE.
Focus on macros: Ensure you consume enough protein to support muscle health and satiety.
Prioritize whole foods: Build your diet around nutritious, unprocessed foods.
Incorporate activity: Regular exercise will help you burn more calories and improve your overall health.

Understanding the Weight Loss Process

Remember that weight loss is a journey, not a race. Consistency is more important than rapid results. Track your progress weekly, and don't get discouraged by minor fluctuations. Adjust your calorie intake as your weight changes, and remember that muscle weighs more than fat, so your weight might stabilize even as your body composition improves with exercise.

Frequently Asked Questions

The most accurate way to estimate your calorie needs is to first calculate your Basal Metabolic Rate (BMR) using a formula like Mifflin-St Jeor and then multiply it by an activity factor to find your Total Daily Energy Expenditure (TDEE).

A healthy and sustainable weight loss goal is to lose 1 to 2 pounds per week. This can typically be achieved by creating a 500 to 1000 calorie deficit daily through diet and exercise.

Protein is crucial for a man trying to lose weight because it helps maintain muscle mass during a calorie deficit. It also increases satiety, helping you feel fuller for longer and reducing overall calorie intake.

While it's possible to lose weight through diet alone, incorporating regular exercise is highly recommended. Exercise not only burns calories but also builds muscle, which increases your metabolism and improves overall health.

To ensure adequate nutrient intake, focus on eating nutrient-dense whole foods like lean proteins, fruits, vegetables, and whole grains. Avoid processed foods and ensure your calorie intake doesn't drop too low.

Weighing yourself once a week at the same time and under similar conditions is often recommended. This helps track progress without getting discouraged by normal daily weight fluctuations.

For a man who is 5'10" and 200 pounds, a BMI of 28.7 classifies him as overweight. This increases the risk of developing conditions such as type 2 diabetes, high blood pressure, and heart disease.