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Calories to lose weight for a 87 kg man

PeakX · Calorie targets · Updated 2026-11-11

About 2,300 kcal on training days and 2,150 kcal on rest days, with 175 g protein, if you are 26, 172 cm and train 3–5 days a week. Your maintenance is about 2,821 kcal.

2,300kcal a day
175 gprotein
250 gcarbs
65 gfat

How the number is worked out

  1. Resting energy (Mifflin-St Jeor): 10 × 87 + 6.25 × 172 − 5 × 26 + 5 = 1,820 kcal.
  2. Times 1.55 for moderate activity = 2,821 kcal to stay the same weight.
  3. Minus 500 kcal to lose weight, rounded to 50 = 2,300 kcal. Rest days are 150 kcal lower.
  4. Protein at 2 g per kg = 175 g. Fat at 25% of calories = 65 g. Carbs fill the rest: 250 g.

By how active you are

ActivityMaintainTraining dayRest day
Desk job, little exercise2,1841,7001,550
Light: 1–3 workouts a week2,5032,0001,850
Moderate: 3–5 workouts a week2,8212,3002,150
Active: 6–7 hard sessions a week3,1402,6502,500

By age (moderately active)

AgeRestingMaintainTarget
201,8502,8682,350
261,8202,8212,300
301,8002,7902,300
351,7752,7512,250
401,7502,7132,200
501,7002,6352,150

Height matters too: every 5 cm taller adds about 31 kcal to resting energy, or about 50 kcal a day at moderate activity.

What to expect

A 500 kcal daily gap is about 0.5 kg of fat a week, so losing 5 kg takes roughly 11 weeks. Expect the scale to jump around by 1 kg from water and salt; judge the trend over 2–3 weeks.

A vegetarian Indian day at this target

This day lands at 2,295 kcal and 135 g protein. Most of the protein comes from whey shake (with water) (48 g), paneer bhurji (30 g), roti (13 g).

FoodPortionkcalProtein
Breakfast21812 g
Moong dal chilla2 chilla21812 g
Lunch70426 g
Chole1 katori2309 g
Roti4 roti39613 g
Cucumber raita1 katori784 g
Evening snack24048 g
Whey shake (with water)2 scoops24048 g
Dinner113348 g
Paneer bhurji2 katori55030 g
Bhindi masala1 katori1113 g
Plain rice1½ katori2937 g
Curd2 katori1809 g
Day total2,295135 g

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Food numbers are estimated from IFCT 2017 (National Institute of Nutrition) values, rounded, and not yet reviewed by the PeakX nutrition team. Targets use the Mifflin-St Jeor equation, the same one the app uses. For guidance, not medical advice. Updated 2026-11-11.