Sedentary
2,135kcal
175 lb, 5 ft 9 in
Lightly active
2,446kcal
Moderately active
2,758kcal
Very active
3,069kcal
Show the math
BMR = 10 × 79.4 kg + 6.25 × 175.3 cm − 5 × 23 + 5 = 1,779
Calories per day by weight and activity
A 23-year-old man, 5 ft 9 in tall.
| Weight | Sedentary | Light | Moderate | Very active |
|---|---|---|---|---|
| 120 lb | 1,836 | 2,103 | 2,371 | 2,639 |
| 140 lb | 1,944 | 2,228 | 2,512 | 2,795 |
| 160 lb | 2,053 | 2,353 | 2,652 | 2,952 |
| 180 lb | 2,162 | 2,478 | 2,793 | 3,108 |
| 200 lb | 2,271 | 2,602 | 2,933 | 3,265 |
| 220 lb | 2,380 | 2,727 | 3,074 | 3,421 |
| 240 lb | 2,489 | 2,852 | 3,215 | 3,578 |
| 260 lb | 2,598 | 2,976 | 3,355 | 3,734 |
Calories to lose weight at 23
| Weight | Lose 1 lb/week | Lose 0.5 lb/week |
|---|---|---|
| 120 lb | 1,603 | 1,853 |
| 140 lb | 1,728 | 1,978 |
| 160 lb | 1,853 | 2,103 |
| 180 lb | 1,978 | 2,228 |
| 200 lb | 2,102 | 2,352 |
| 220 lb | 2,227 | 2,477 |
| 240 lb | 2,352 | 2,602 |
| 260 lb | 2,476 | 2,726 |
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 23-year-old man eat?
About 2,135 to 2,758 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 23-year-old man eat to lose weight?
Roughly 500 fewer than maintenance for about 1 lb a week, for example 1,946 a day at 175 lb if lightly active.