Calories for a 20-Year-Old Man: Maintain or Lose

Sedentary

2,153kcal

175 lb, 5 ft 9 in

Lightly active

2,467kcal

Moderately active

2,781kcal

Very active

3,095kcal

Show the math

BMR = 10 × 79.4 kg + 6.25 × 175.3 cm − 5 × 20 + 5 = 1,794

Calories per day by weight and activity

A 20-year-old man, 5 ft 9 in tall.

Weight	Sedentary	Light	Moderate	Very active
120 lb	1,854	2,124	2,394	2,665
140 lb	1,962	2,249	2,535	2,821
160 lb	2,071	2,373	2,675	2,978
180 lb	2,180	2,498	2,816	3,134
200 lb	2,289	2,623	2,957	3,291
220 lb	2,398	2,748	3,097	3,447
240 lb	2,507	2,872	3,238	3,604
260 lb	2,616	2,997	3,379	3,760

Calories to lose weight at 20

Weight	Lose 1 lb/week	Lose 0.5 lb/week
120 lb	1,624	1,874
140 lb	1,749	1,999
160 lb	1,873	2,123
180 lb	1,998	2,248
200 lb	2,123	2,373
220 lb	2,248	2,498
240 lb	2,372	2,622
260 lb	2,497	2,747

Lightly active. Never below 1,500 kcal without medical supervision.

How age changes it

Each extra decade lowers resting burn by about 50 calories in the Mifflin-St Jeor equation, all else equal. Muscle matters more: strength training and enough protein help keep your burn up as you age.

Nearby ages

21-year-old man 22-year-old man 23-year-old man

Common questions

How many calories should a 20-year-old man eat?

About 2,153 to 2,781 a day at 175 lb, depending on activity, to maintain weight. Your weight and height shift it; see the table.

How many calories should a 20-year-old man eat to lose weight?

Roughly 500 fewer than maintenance for about 1 lb a week, for example 1,967 a day at 175 lb if lightly active.

Calories for a 20-year-old man