Sedentary
2,069kcal
175 lb, 5 ft 9 in
Lightly active
2,371kcal
Moderately active
2,672kcal
Very active
2,974kcal
Show the math
BMR = 10 × 79.4 kg + 6.25 × 175.3 cm − 5 × 34 + 5 = 1,724
Calories per day by weight and activity
A 34-year-old man, 5 ft 9 in tall.
| Weight | Sedentary | Light | Moderate | Very active |
|---|---|---|---|---|
| 120 lb | 1,770 | 2,028 | 2,286 | 2,544 |
| 140 lb | 1,878 | 2,152 | 2,426 | 2,700 |
| 160 lb | 1,987 | 2,277 | 2,567 | 2,857 |
| 180 lb | 2,096 | 2,402 | 2,708 | 3,013 |
| 200 lb | 2,205 | 2,527 | 2,848 | 3,170 |
| 220 lb | 2,314 | 2,651 | 2,989 | 3,326 |
| 240 lb | 2,423 | 2,776 | 3,129 | 3,483 |
| 260 lb | 2,532 | 2,901 | 3,270 | 3,639 |
Calories to lose weight at 34
| Weight | Lose 1 lb/week | Lose 0.5 lb/week |
|---|---|---|
| 120 lb | 1,528 | 1,778 |
| 140 lb | 1,652 | 1,902 |
| 160 lb | 1,777 | 2,027 |
| 180 lb | 1,902 | 2,152 |
| 200 lb | 2,027 | 2,277 |
| 220 lb | 2,151 | 2,401 |
| 240 lb | 2,276 | 2,526 |
| 260 lb | 2,401 | 2,651 |
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 34-year-old man eat?
About 2,069 to 2,672 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 34-year-old man eat to lose weight?
Roughly 500 fewer than maintenance for about 1 lb a week, for example 1,871 a day at 175 lb if lightly active.