Sedentary
1,955kcal
175 lb, 5 ft 9 in
Lightly active
2,240kcal
Moderately active
2,525kcal
Very active
2,810kcal
Show the math
BMR = 10 × 79.4 kg + 6.25 × 175.3 cm − 5 × 53 + 5 = 1,629
Calories per day by weight and activity
A 53-year-old man, 5 ft 9 in tall.
| Weight | Sedentary | Light | Moderate | Very active |
|---|---|---|---|---|
| 120 lb | 1,656 | 1,897 | 2,139 | 2,380 |
| 140 lb | 1,764 | 2,022 | 2,279 | 2,536 |
| 160 lb | 1,873 | 2,147 | 2,420 | 2,693 |
| 180 lb | 1,982 | 2,271 | 2,560 | 2,849 |
| 200 lb | 2,091 | 2,396 | 2,701 | 3,006 |
| 220 lb | 2,200 | 2,521 | 2,842 | 3,162 |
| 240 lb | 2,309 | 2,645 | 2,982 | 3,319 |
| 260 lb | 2,418 | 2,770 | 3,123 | 3,475 |
Calories to lose weight at 53
| Weight | Lose 1 lb/week | Lose 0.5 lb/week |
|---|---|---|
| 120 lb | 1,500 | 1,647 |
| 140 lb | 1,522 | 1,772 |
| 160 lb | 1,647 | 1,897 |
| 180 lb | 1,771 | 2,021 |
| 200 lb | 1,896 | 2,146 |
| 220 lb | 2,021 | 2,271 |
| 240 lb | 2,145 | 2,395 |
| 260 lb | 2,270 | 2,520 |
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 53-year-old man eat?
About 1,955 to 2,525 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 53-year-old man eat to lose weight?
Roughly 500 fewer than maintenance for about 1 lb a week, for example 1,740 a day at 175 lb if lightly active.