Sedentary
2,075kcal
175 lb, 5 ft 9 in
Lightly active
2,378kcal
Moderately active
2,680kcal
Very active
2,983kcal
Show the math
BMR = 10 × 79.4 kg + 6.25 × 175.3 cm − 5 × 33 + 5 = 1,729
Calories per day by weight and activity
A 33-year-old man, 5 ft 9 in tall.
| Weight | Sedentary | Light | Moderate | Very active |
|---|---|---|---|---|
| 120 lb | 1,776 | 2,035 | 2,294 | 2,552 |
| 140 lb | 1,884 | 2,159 | 2,434 | 2,709 |
| 160 lb | 1,993 | 2,284 | 2,575 | 2,865 |
| 180 lb | 2,102 | 2,409 | 2,715 | 3,022 |
| 200 lb | 2,211 | 2,534 | 2,856 | 3,178 |
| 220 lb | 2,320 | 2,658 | 2,997 | 3,335 |
| 240 lb | 2,429 | 2,783 | 3,137 | 3,491 |
| 260 lb | 2,538 | 2,908 | 3,278 | 3,648 |
Calories to lose weight at 33
| Weight | Lose 1 lb/week | Lose 0.5 lb/week |
|---|---|---|
| 120 lb | 1,535 | 1,785 |
| 140 lb | 1,659 | 1,909 |
| 160 lb | 1,784 | 2,034 |
| 180 lb | 1,909 | 2,159 |
| 200 lb | 2,034 | 2,284 |
| 220 lb | 2,158 | 2,408 |
| 240 lb | 2,283 | 2,533 |
| 260 lb | 2,408 | 2,658 |
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 33-year-old man eat?
About 2,075 to 2,680 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 33-year-old man eat to lose weight?
Roughly 500 fewer than maintenance for about 1 lb a week, for example 1,878 a day at 175 lb if lightly active.