Sedentary
2,093kcal
175 lb, 5 ft 9 in
Lightly active
2,398kcal
Moderately active
2,703kcal
Very active
3,009kcal
Show the math
BMR = 10 × 79.4 kg + 6.25 × 175.3 cm − 5 × 30 + 5 = 1,744
Calories per day by weight and activity
A 30-year-old man, 5 ft 9 in tall.
| Weight | Sedentary | Light | Moderate | Very active |
|---|---|---|---|---|
| 120 lb | 1,794 | 2,055 | 2,317 | 2,578 |
| 140 lb | 1,902 | 2,180 | 2,457 | 2,735 |
| 160 lb | 2,011 | 2,305 | 2,598 | 2,891 |
| 180 lb | 2,120 | 2,429 | 2,739 | 3,048 |
| 200 lb | 2,229 | 2,554 | 2,879 | 3,204 |
| 220 lb | 2,338 | 2,679 | 3,020 | 3,361 |
| 240 lb | 2,447 | 2,804 | 3,160 | 3,517 |
| 260 lb | 2,556 | 2,928 | 3,301 | 3,674 |
Calories to lose weight at 30
| Weight | Lose 1 lb/week | Lose 0.5 lb/week |
|---|---|---|
| 120 lb | 1,555 | 1,805 |
| 140 lb | 1,680 | 1,930 |
| 160 lb | 1,805 | 2,055 |
| 180 lb | 1,929 | 2,179 |
| 200 lb | 2,054 | 2,304 |
| 220 lb | 2,179 | 2,429 |
| 240 lb | 2,304 | 2,554 |
| 260 lb | 2,428 | 2,678 |
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 30-year-old man eat?
About 2,093 to 2,703 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 30-year-old man eat to lose weight?
Roughly 500 fewer than maintenance for about 1 lb a week, for example 1,898 a day at 175 lb if lightly active.