Sedentary
2,057kcal
175 lb, 5 ft 9 in
Lightly active
2,357kcal
Moderately active
2,657kcal
Very active
2,957kcal
Show the math
BMR = 10 × 79.4 kg + 6.25 × 175.3 cm − 5 × 36 + 5 = 1,714
Calories per day by weight and activity
A 36-year-old man, 5 ft 9 in tall.
| Weight | Sedentary | Light | Moderate | Very active |
|---|---|---|---|---|
| 120 lb | 1,758 | 2,014 | 2,270 | 2,527 |
| 140 lb | 1,866 | 2,139 | 2,411 | 2,683 |
| 160 lb | 1,975 | 2,263 | 2,551 | 2,840 |
| 180 lb | 2,084 | 2,388 | 2,692 | 2,996 |
| 200 lb | 2,193 | 2,513 | 2,833 | 3,153 |
| 220 lb | 2,302 | 2,638 | 2,973 | 3,309 |
| 240 lb | 2,411 | 2,762 | 3,114 | 3,466 |
| 260 lb | 2,520 | 2,887 | 3,255 | 3,622 |
Calories to lose weight at 36
| Weight | Lose 1 lb/week | Lose 0.5 lb/week |
|---|---|---|
| 120 lb | 1,514 | 1,764 |
| 140 lb | 1,639 | 1,889 |
| 160 lb | 1,763 | 2,013 |
| 180 lb | 1,888 | 2,138 |
| 200 lb | 2,013 | 2,263 |
| 220 lb | 2,138 | 2,388 |
| 240 lb | 2,262 | 2,512 |
| 260 lb | 2,387 | 2,637 |
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 36-year-old man eat?
About 2,057 to 2,657 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 36-year-old man eat to lose weight?
Roughly 500 fewer than maintenance for about 1 lb a week, for example 1,857 a day at 175 lb if lightly active.