Understanding a Nutrition Diet: What are the maintenance calories for a 5'10" male?

October 23, 2025 •

3 min read

While the U.S. FDA uses a 2,000-calorie diet as a general guide, individual calorie needs vary significantly based on factors like height, age, and activity level. This article will help you understand what are the maintenance calories for a 5'10" male and how to calculate this figure accurately for a personalized nutrition diet.

Quick Summary

Maintenance calories are the number of calories required to maintain your current weight, which can be estimated by combining your basal metabolic rate with an activity multiplier. The specific figure for a 5'10" male varies based on factors like age, weight, and exercise habits.

Key Points

Start with BMR: Your maintenance calories begin with your Basal Metabolic Rate (BMR), the energy your body needs at rest, which can be calculated using equations like the Mifflin-St Jeor formula.
Factor in Activity: Multiply your BMR by an activity factor (from 1.2 for sedentary to 1.9 for extra active) to find your Total Daily Energy Expenditure (TDEE), your daily maintenance calorie target.
Lifestyle Impacts Needs: For a 5'10" male, maintenance calories can range from approximately 2,100 (sedentary) to over 3,000 (very active), varying with your personal exercise habits.
Monitor and Adjust: Tracking your food intake and weight over several weeks is crucial for fine-tuning your estimated maintenance calories to match your body's actual needs.
Quality Matters: Focus on a balanced diet of high-quality macronutrients (protein, carbs, fats) to support overall health, not just the total calorie count.
Body Composition is Key: A higher muscle-to-fat ratio increases your BMR, meaning two men of the same height and weight can have different maintenance calorie needs.

Estimating your daily calorie needs is a foundational step in any successful nutrition plan, whether for weight maintenance, loss, or gain. The figure, known as your Total Daily Energy Expenditure (TDEE), is a personalized metric that helps you balance energy intake with expenditure. For a 5'10" male, this number is not fixed; instead, it depends on several key variables, which can be calculated using a reliable formula.

The Calculation: BMR and the Activity Multiplier

To determine your maintenance calories, you first need to calculate your Basal Metabolic Rate (BMR), which is the number of calories your body burns at rest to perform basic functions like breathing, circulation, and digestion. One of the equations for this is the Mifflin-St Jeor formula. To find your TDEE, multiply your BMR by an activity factor ranging from 1.2 for sedentary individuals to 1.9 for those who are extra active, which accounts for the calories you burn through daily movement and exercise.

Example Calculation for a 5'10" Male

Let's consider a hypothetical 30-year-old, 5'10" (178 cm) male weighing 175 lbs (79.4 kg). His BMR would be calculated using the Mifflin-St Jeor equation. With a BMR of approximately 1760 calories, his maintenance needs will depend on his activity level. For instance, a sedentary individual would need around 2112 calories (1760 x 1.2), while someone who is very active (exercising 6-7 days/week) might need approximately 3036 calories (1760 x 1.725).

Factors That Influence Your Maintenance Calories

The calculations above provide a solid starting point, but they are still estimates. Your actual calorie needs can be influenced by several other factors. These include body composition (muscle burns more calories than fat), genetics, hormonal health (like thyroid levels), environmental temperature, and overall health (illness can increase energy needs).

Adjusting Your Calories for Weight Goals

Once you have established your maintenance calories, you can make informed adjustments to achieve your weight goals. For weight loss, aim for a deficit of 300–500 calories per day through diet and increased activity. For weight gain, particularly muscle mass, a modest surplus of 300 to 500 extra calories a day from healthy sources is recommended, especially with strength training.

The Importance of Macronutrients

Beyond the total calorie count, the source of those calories is critical. A healthy maintenance diet should focus on a balanced distribution of macronutrients: protein (10-35%), carbohydrates (45-65%), and fats (20-35%) of your total energy intake. Protein is essential for muscle, carbs are the main energy source, and fats are important for hormones and nutrient absorption. Prioritize whole foods and healthy fats while limiting added sugars and saturated/trans fats.

Fine-Tuning and Monitoring Your Progress

Finding your true maintenance calories often requires self-monitoring. Tracking food intake and weight for several weeks helps fine-tune estimates. Consistent weight tracking at the same time each day is recommended.

Comparing Calorie Needs at Different Activity Levels

The following table illustrates the impact of activity level on the estimated daily calorie needs for our example 5'10" male (age 30, 175 lbs) to maintain his weight.


Activity Level	Daily Calorie Need (Approx.)	How Activity Impacts Calorie Burn
Sedentary	2,112 calories	Little or no structured exercise. Relies on BMR for most calorie burn.
Lightly Active	2,420 calories	Includes light exercise or sports 1-3 days per week.
Moderately Active	2,728 calories	Involves moderate exercise or sports 3-5 days per week.
Very Active	3,036 calories	Requires hard exercise 6-7 days per week or an intensely physical job.

Conclusion

For a 5'10" male, there is no single, static number that represents the maintenance calories. It is a dynamic figure dependent on a combination of physiological factors and lifestyle choices, primarily defined by your BMR and activity level. By using a formula like Mifflin-St Jeor and being honest about your physical activity, you can calculate a highly accurate starting point. The journey to a balanced nutrition diet is not just about the numbers, but also about the quality of the food you consume and consistent, mindful self-monitoring. For a personalized plan, consulting a registered dietitian is always the best next step.

A Quick Look at the Science Behind Maintenance

Total Daily Energy Expenditure (TDEE) is a dynamic metabolic measurement. The accuracy of equations like Mifflin-St Jeor can be influenced by individual factors like body composition and genetics. The thermic effect of food (TEF), or the energy used for digestion, also varies based on macronutrient intake; protein requires more energy to process than carbs or fats. Additional details can be found in resources like those from the {Link: NASM https://www.nasm.org/resources/calorie-calculator}.

Frequently Asked Questions

Use the Mifflin-St Jeor equation: (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5. Convert your weight to kilograms (divide by 2.2046) and height to centimeters (multiply inches by 2.54) to use this formula.

For adult males, the daily calorie needs can range from 2,200 to 3,000, depending on age and activity level. For a 5'10" male, a sedentary lifestyle could require around 2,100 calories, while a very active lifestyle could need over 3,000.

Formulas provide a personalized, evidence-based estimate based on your specific age, height, and weight, offering a more accurate starting point for managing your weight than a general assumption.

Yes. Your calorie needs will naturally change as you age, gain or lose weight, or alter your activity level. As you get older, your BMR tends to decrease. Regular reassessment is important.

To lose weight, you must consume fewer calories than you burn. A safe and sustainable approach is to aim for a deficit of 300–500 calories per day, created through both diet and exercise.

While staying within your calorie target is key, the nutritional quality of your food matters. A balanced diet with adequate protein, carbs, and healthy fats is crucial for overall health and body composition, regardless of your total calorie intake.

Eating too few calories can harm your health by causing fatigue, depriving your body of essential nutrients, and potentially slowing your metabolism over time as your body adapts to the lower energy intake.