Calories for a 31-Year-Old Man: Maintain or Lose

Sedentary

2,087kcal

175 lb, 5 ft 9 in

Lightly active

2,391kcal

Moderately active

2,696kcal

Very active

3,000kcal

Show the math

BMR = 10 × 79.4 kg + 6.25 × 175.3 cm − 5 × 31 + 5 = 1,739

Calories per day by weight and activity

A 31-year-old man, 5 ft 9 in tall.

Weight	Sedentary	Light	Moderate	Very active
120 lb	1,788	2,048	2,309	2,570
140 lb	1,896	2,173	2,450	2,726
160 lb	2,005	2,298	2,590	2,883
180 lb	2,114	2,423	2,731	3,039
200 lb	2,223	2,547	2,871	3,196
220 lb	2,332	2,672	3,012	3,352
240 lb	2,441	2,797	3,153	3,509
260 lb	2,550	2,921	3,293	3,665

Calories to lose weight at 31

Weight	Lose 1 lb/week	Lose 0.5 lb/week
120 lb	1,548	1,798
140 lb	1,673	1,923
160 lb	1,798	2,048
180 lb	1,923	2,173
200 lb	2,047	2,297
220 lb	2,172	2,422
240 lb	2,297	2,547
260 lb	2,421	2,671

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

28-year-old man 29-year-old man 30-year-old man 32-year-old man 33-year-old man 34-year-old man

Common questions

How many calories should a 31-year-old man eat?

About 2,087 to 2,696 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 31-year-old man eat to lose weight?

Roughly 500 fewer than maintenance for about 1 lb a week, for example 1,891 a day at 175 lb if lightly active.

Calories for a 31-year-old man