Calories for a 21-Year-Old Man: Maintain or Lose

Sedentary

2,147kcal

175 lb, 5 ft 9 in

Lightly active

2,460kcal

Moderately active

2,773kcal

Very active

3,086kcal

Show the math

BMR = 10 × 79.4 kg + 6.25 × 175.3 cm − 5 × 21 + 5 = 1,789

Calories per day by weight and activity

A 21-year-old man, 5 ft 9 in tall.

Weight	Sedentary	Light	Moderate	Very active
120 lb	1,848	2,117	2,387	2,656
140 lb	1,956	2,242	2,527	2,812
160 lb	2,065	2,367	2,668	2,969
180 lb	2,174	2,491	2,808	3,125
200 lb	2,283	2,616	2,949	3,282
220 lb	2,392	2,741	3,090	3,438
240 lb	2,501	2,865	3,230	3,595
260 lb	2,610	2,990	3,371	3,751

Calories to lose weight at 21

Weight	Lose 1 lb/week	Lose 0.5 lb/week
120 lb	1,617	1,867
140 lb	1,742	1,992
160 lb	1,867	2,117
180 lb	1,991	2,241
200 lb	2,116	2,366
220 lb	2,241	2,491
240 lb	2,365	2,615
260 lb	2,490	2,740

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

20-year-old man 22-year-old man 23-year-old man 24-year-old man

Common questions

How many calories should a 21-year-old man eat?

About 2,147 to 2,773 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 21-year-old man eat to lose weight?

Roughly 500 fewer than maintenance for about 1 lb a week, for example 1,960 a day at 175 lb if lightly active.

Calories for a 21-year-old man