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Calorie Needs for a 62 kg, 178 cm Male: Maintenance Intake Explained

How many calories does a 62 kg male who is 178 cm tall need per day for maintenance? Worked example using the Mifflin-St Jeor equation with activity levels.

A 62 kg male who is 178 cm tall needs approximately 2,150 to 2,450 calories per day to maintain his weight, depending on activity level. For a moderately active 25-year-old with this build, the figure is around 2,300 calories per day.

Calculate your own number instantly with our Calorie Calculator.

Worked Example Using the Mifflin-St Jeor Equation

The Mifflin-St Jeor equation is considered the most accurate formula for estimating resting metabolic rate (BMR).

For males:

BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5

For a 25-year-old, 62 kg, 178 cm male:

BMR = (10 × 62) + (6.25 × 178) − (5 × 25) + 5

BMR = 620 + 1,112.5 − 125 + 5

BMR = 1,612 calories/day

This is the energy your body burns at complete rest — just to keep your organs functioning, your heart beating, and your lungs breathing.

Adding Activity: Your TDEE

To find your Total Daily Energy Expenditure (TDEE), multiply your BMR by an activity factor:

Activity levelMultiplierDaily calories
Sedentary (desk job, no exercise)1.21,935
Lightly active (1-3 days exercise/week)1.3752,217
Moderately active (3-5 days exercise/week)1.552,499
Very active (6-7 days exercise/week)1.7252,781
Extremely active (physical job + training)1.93,063

For most men with this build who exercise a few times per week, 2,200 to 2,500 calories per day is the maintenance range.

Why This Matters

At 62 kg and 178 cm, the BMI is approximately 19.6 — which is at the lower end of the healthy range. If you are trying to maintain this weight rather than lose more, it is important to eat at or slightly above your TDEE. Consistently eating below maintenance at this body composition could lead to muscle loss and reduced energy.

Use our BMI Calculator to check your classification, and our Macro Calculator to see how to split those calories across protein, carbohydrates, and fat.