Daily Calorie Needs: 95 kg, 175 cm, 20 Years Old (Male)

A 20-year-old man weighing 95 kg (209 lbs) at 175 cm (5'9") has a Basal Metabolic Rate (BMR) of 1949 calories per day and a Total Daily Energy Expenditure (TDEE) of approximately 3021 calories for moderate activity levels. To lose approximately 1 lb per week, aim for 2521 calories/day. To gain weight, eat around 3321 calories/day.

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