Sedentary
1,949kcal
175 lb, 5 ft 9 in
Lightly active
2,233kcal
Moderately active
2,517kcal
Very active
2,802kcal
Show the math
BMR = 10 × 79.4 kg + 6.25 × 175.3 cm − 5 × 54 + 5 = 1,624
Calories per day by weight and activity
A 54-year-old man, 5 ft 9 in tall.
| Weight | Sedentary | Light | Moderate | Very active |
|---|---|---|---|---|
| 120 lb | 1,650 | 1,890 | 2,131 | 2,371 |
| 140 lb | 1,758 | 2,015 | 2,271 | 2,528 |
| 160 lb | 1,867 | 2,140 | 2,412 | 2,684 |
| 180 lb | 1,976 | 2,264 | 2,553 | 2,841 |
| 200 lb | 2,085 | 2,389 | 2,693 | 2,997 |
| 220 lb | 2,194 | 2,514 | 2,834 | 3,154 |
| 240 lb | 2,303 | 2,639 | 2,974 | 3,310 |
| 260 lb | 2,412 | 2,763 | 3,115 | 3,467 |
Calories to lose weight at 54
| Weight | Lose 1 lb/week | Lose 0.5 lb/week |
|---|---|---|
| 120 lb | 1,500 | 1,640 |
| 140 lb | 1,515 | 1,765 |
| 160 lb | 1,640 | 1,890 |
| 180 lb | 1,764 | 2,014 |
| 200 lb | 1,889 | 2,139 |
| 220 lb | 2,014 | 2,264 |
| 240 lb | 2,139 | 2,389 |
| 260 lb | 2,263 | 2,513 |
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 54-year-old man eat?
About 1,949 to 2,517 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 54-year-old man eat to lose weight?
Roughly 500 fewer than maintenance for about 1 lb a week, for example 1,733 a day at 175 lb if lightly active.