Sedentary
2,141kcal
175 lb, 5 ft 9 in
Lightly active
2,453kcal
Moderately active
2,765kcal
Very active
3,078kcal
Show the math
BMR = 10 × 79.4 kg + 6.25 × 175.3 cm − 5 × 22 + 5 = 1,784
Calories per day by weight and activity
A 22-year-old man, 5 ft 9 in tall.
| Weight | Sedentary | Light | Moderate | Very active |
|---|---|---|---|---|
| 120 lb | 1,842 | 2,110 | 2,379 | 2,647 |
| 140 lb | 1,950 | 2,235 | 2,519 | 2,804 |
| 160 lb | 2,059 | 2,360 | 2,660 | 2,960 |
| 180 lb | 2,168 | 2,484 | 2,801 | 3,117 |
| 200 lb | 2,277 | 2,609 | 2,941 | 3,273 |
| 220 lb | 2,386 | 2,734 | 3,082 | 3,430 |
| 240 lb | 2,495 | 2,859 | 3,222 | 3,586 |
| 260 lb | 2,604 | 2,983 | 3,363 | 3,743 |
Calories to lose weight at 22
| Weight | Lose 1 lb/week | Lose 0.5 lb/week |
|---|---|---|
| 120 lb | 1,610 | 1,860 |
| 140 lb | 1,735 | 1,985 |
| 160 lb | 1,860 | 2,110 |
| 180 lb | 1,984 | 2,234 |
| 200 lb | 2,109 | 2,359 |
| 220 lb | 2,234 | 2,484 |
| 240 lb | 2,359 | 2,609 |
| 260 lb | 2,483 | 2,733 |
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.
How to use it
- Enter your numbers. Switch between US and metric units at any time.
- Results update as you type, and the formula is shown so you can check it.
- Copy the link, save the plan on this device, or print it for your next appointment.
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These are estimates, not a diagnosis. A clinician can account for your health history and medicines.
Nearby ages
Common questions
How many calories should a 22-year-old man eat?
About 2,141 to 2,765 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 22-year-old man eat to lose weight?
Roughly 500 fewer than maintenance for about 1 lb a week, for example 1,953 a day at 175 lb if lightly active.