How to Lose Weight as a Man
Complete guide to losing weight as a man. Higher TDEE, optimal deficit, and tips adapted to male physiology. Track your calories with Voical.
Calorie calculation examples by profile
Sedentary man, 30 years old, 187 lbs
Active man, 30 years old, 187 lbs
Sedentary man, 40 years old, 209 lbs
Very active man, 30 years old, 198 lbs
Why men lose weight differently
Men generally have a higher basal metabolic rate than women, mainly due to greater muscle mass. An average man has a TDEE of 2200 to 2800 kcal depending on activity level, allowing for a more comfortable deficit while losing weight effectively.
The testosterone advantage
Testosterone helps preserve muscle mass during a caloric deficit. This means men can handle a slightly more aggressive deficit (up to 750 kcal/day) without as much risk of muscle loss, provided they maintain adequate protein intake of 1.6-2g per kg of body weight.
Where men store fat
Men tend to store fat around the abdomen (visceral fat), which increases cardiovascular risk. The good news is that this fat responds well to caloric deficit and often disappears first during weight loss.
The importance of strength training
For men, combining caloric deficit with strength training is the key to successful transformation. Muscle maintains a high metabolism and improves body composition. 3-4 sessions per week with compound exercises (squat, deadlift, bench press) are ideal.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Male Weight Loss
Losing weight as a man comes with specific physiological advantages that are important to understand and leverage for optimal results.
Male-Specific Advantages
Men benefit from several advantages for weight loss:
- Higher basal metabolic rate (about 10-15% more than women)
- Greater muscle mass that burns calories at rest
- Testosterone that helps preserve muscles during deficit
Calculating Your Caloric Needs
An average man needs:
- Sedentary: 2000-2400 kcal/day
- Moderately active: 2400-2800 kcal/day
- Very active: 2800-3200 kcal/day
Recommended Strategy
- Deficit of 500-750 kcal/day: Allows for 1-1.5 lbs loss per week
- High protein: 1.6-2.2g/kg to maintain muscle mass
- Strength training: 3-4 sessions per week to optimize body composition
- Precise tracking: Men often underestimate portion sizes
Common Mistakes Men Make
- Too aggressive deficit: Wanting to lose too fast leads to muscle loss
- Neglecting vegetables: Fiber is essential for satiety
- Overconsumption of protein: More than 2.2g/kg provides no additional benefit
- Forgetting hydration: 3-4 liters of water per day minimum
Why Voical Can Help You
With Voical, tracking your meals takes 15 seconds instead of 5 minutes. This simplicity makes all the difference for men who want results without spending hours calculating.