Sedentary
1,979kcal
175 lb, 5 ft 9 in
Lightly active
2,268kcal
Moderately active
2,556kcal
Very active
2,845kcal
Show the math
BMR = 10 × 79.4 kg + 6.25 × 175.3 cm − 5 × 49 + 5 = 1,649
Calories per day by weight and activity
A 49-year-old man, 5 ft 9 in tall.
| Weight | Sedentary | Light | Moderate | Very active |
|---|---|---|---|---|
| 120 lb | 1,680 | 1,925 | 2,170 | 2,414 |
| 140 lb | 1,788 | 2,049 | 2,310 | 2,571 |
| 160 lb | 1,897 | 2,174 | 2,451 | 2,727 |
| 180 lb | 2,006 | 2,299 | 2,591 | 2,884 |
| 200 lb | 2,115 | 2,424 | 2,732 | 3,040 |
| 220 lb | 2,224 | 2,548 | 2,873 | 3,197 |
| 240 lb | 2,333 | 2,673 | 3,013 | 3,353 |
| 260 lb | 2,442 | 2,798 | 3,154 | 3,510 |
Calories to lose weight at 49
| Weight | Lose 1 lb/week | Lose 0.5 lb/week |
|---|---|---|
| 120 lb | 1,500 | 1,675 |
| 140 lb | 1,549 | 1,799 |
| 160 lb | 1,674 | 1,924 |
| 180 lb | 1,799 | 2,049 |
| 200 lb | 1,924 | 2,174 |
| 220 lb | 2,048 | 2,298 |
| 240 lb | 2,173 | 2,423 |
| 260 lb | 2,298 | 2,548 |
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 49-year-old man eat?
About 1,979 to 2,556 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 49-year-old man eat to lose weight?
Roughly 500 fewer than maintenance for about 1 lb a week, for example 1,768 a day at 175 lb if lightly active.