Calories to lose weight for a 99 kg man

PeakX · Calorie targets · Updated 2026-11-11

About 2,500 kcal on training days and 2,350 kcal on rest days, with 200 g protein, if you are 26, 172 cm and train 3–5 days a week. Your maintenance is about 3,007 kcal.

2,500kcal a day

200 gprotein

270 gcarbs

70 gfat

How the number is worked out

Resting energy (Mifflin-St Jeor): 10 × 99 + 6.25 × 172 − 5 × 26 + 5 = 1,940 kcal.
Times 1.55 for moderate activity = 3,007 kcal to stay the same weight.
Minus 500 kcal to lose weight, rounded to 50 = 2,500 kcal. Rest days are 150 kcal lower.
Protein at 2 g per kg = 200 g. Fat at 25% of calories = 70 g. Carbs fill the rest: 270 g.

By how active you are

Activity	Maintain	Training day	Rest day
Desk job, little exercise	2,328	1,850	1,700
Light: 1–3 workouts a week	2,668	2,150	2,000
Moderate: 3–5 workouts a week	3,007	2,500	2,350
Active: 6–7 hard sessions a week	3,347	2,850	2,700

By age (moderately active)

Age	Resting	Maintain	Target
20	1,970	3,054	2,550
26	1,940	3,007	2,500
30	1,920	2,976	2,500
35	1,895	2,937	2,450
40	1,870	2,899	2,400
50	1,820	2,821	2,300

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 2,491 kcal and 140 g protein. Most of the protein comes from whey shake (with water) (48 g), paneer bhurji (30 g), roti (17 g).

Food	Portion	kcal	Protein
Breakfast		218	12 g
Moong dal chilla	2 chilla	218	12 g
Lunch		803	30 g
Chole	1 katori	230	9 g
Roti	5 roti	495	17 g
Cucumber raita	1 katori	78	4 g
Evening snack		240	48 g
Whey shake (with water)	2 scoops	240	48 g
Dinner		1231	51 g
Paneer bhurji	2 katori	550	30 g
Bhindi masala	1 katori	111	3 g
Plain rice	2 katori	390	9 g
Curd	2 katori	180	9 g
Day total		2,491	140 g

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.