Sedentary
2,105kcal
175 lb, 5 ft 9 in
Lightly active
2,412kcal
Moderately active
2,719kcal
Very active
3,026kcal
Show the math
BMR = 10 × 79.4 kg + 6.25 × 175.3 cm − 5 × 28 + 5 = 1,754
Calories per day by weight and activity
A 28-year-old man, 5 ft 9 in tall.
| Weight | Sedentary | Light | Moderate | Very active |
|---|---|---|---|---|
| 120 lb | 1,806 | 2,069 | 2,332 | 2,596 |
| 140 lb | 1,914 | 2,194 | 2,473 | 2,752 |
| 160 lb | 2,023 | 2,318 | 2,613 | 2,909 |
| 180 lb | 2,132 | 2,443 | 2,754 | 3,065 |
| 200 lb | 2,241 | 2,568 | 2,895 | 3,222 |
| 220 lb | 2,350 | 2,693 | 3,035 | 3,378 |
| 240 lb | 2,459 | 2,817 | 3,176 | 3,535 |
| 260 lb | 2,568 | 2,942 | 3,317 | 3,691 |
Calories to lose weight at 28
| Weight | Lose 1 lb/week | Lose 0.5 lb/week |
|---|---|---|
| 120 lb | 1,569 | 1,819 |
| 140 lb | 1,694 | 1,944 |
| 160 lb | 1,818 | 2,068 |
| 180 lb | 1,943 | 2,193 |
| 200 lb | 2,068 | 2,318 |
| 220 lb | 2,193 | 2,443 |
| 240 lb | 2,317 | 2,567 |
| 260 lb | 2,442 | 2,692 |
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 28-year-old man eat?
About 2,105 to 2,719 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 28-year-old man eat to lose weight?
Roughly 500 fewer than maintenance for about 1 lb a week, for example 1,912 a day at 175 lb if lightly active.