Sedentary
2,003kcal
175 lb, 5 ft 9 in
Lightly active
2,295kcal
Moderately active
2,587kcal
Very active
2,879kcal
Show the math
BMR = 10 × 79.4 kg + 6.25 × 175.3 cm − 5 × 45 + 5 = 1,669
Calories per day by weight and activity
A 45-year-old man, 5 ft 9 in tall.
| Weight | Sedentary | Light | Moderate | Very active |
|---|---|---|---|---|
| 120 lb | 1,704 | 1,952 | 2,201 | 2,449 |
| 140 lb | 1,812 | 2,077 | 2,341 | 2,605 |
| 160 lb | 1,921 | 2,202 | 2,482 | 2,762 |
| 180 lb | 2,030 | 2,326 | 2,622 | 2,918 |
| 200 lb | 2,139 | 2,451 | 2,763 | 3,075 |
| 220 lb | 2,248 | 2,576 | 2,904 | 3,231 |
| 240 lb | 2,357 | 2,700 | 3,044 | 3,388 |
| 260 lb | 2,466 | 2,825 | 3,185 | 3,544 |
Calories to lose weight at 45
| Weight | Lose 1 lb/week | Lose 0.5 lb/week |
|---|---|---|
| 120 lb | 1,500 | 1,702 |
| 140 lb | 1,577 | 1,827 |
| 160 lb | 1,702 | 1,952 |
| 180 lb | 1,826 | 2,076 |
| 200 lb | 1,951 | 2,201 |
| 220 lb | 2,076 | 2,326 |
| 240 lb | 2,200 | 2,450 |
| 260 lb | 2,325 | 2,575 |
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 45-year-old man eat?
About 2,003 to 2,587 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 45-year-old man eat to lose weight?
Roughly 500 fewer than maintenance for about 1 lb a week, for example 1,795 a day at 175 lb if lightly active.