Daily Calorie Needs: 96 kg, 182 cm, 30 Years Old (Male)

A 30-year-old man weighing 96 kg (212 lbs) at 182 cm (5'12") has a Basal Metabolic Rate (BMR) of 1953 calories per day and a Total Daily Energy Expenditure (TDEE) of approximately 3026 calories for moderate activity levels. To lose approximately 1 lb per week, aim for 2526 calories/day. To gain weight, eat around 3326 calories/day.

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