A moderately active 30-year-old man of 80 kg and 180 cm needs about 2,759 kcal a day; at 60 it drops to 2,527 kcal. A woman of 65 kg and 165 cm needs about 2,124 kcal at 30.
General information, not medical advice. Read the disclaimer
- Sedentary (1.2)
- Moderate activity (1.55)
- Extra active (1.9)
| Age | Sedentary (1.2) | Light activity (1.375) | Moderate activity (1.55) | Very active (1.725) | Extra active (1.9) |
|---|---|---|---|---|---|
| 20 | 2,196 | 2,516 | 2,837 | 3,157 | 3,477 |
| 25 | 2,166 | 2,482 | 2,798 | 3,114 | 3,430 |
| 30 | 2,136 | 2,448 | 2,759 | 3,071 | 3,382 |
| 35 | 2,106 | 2,413 | 2,720 | 3,027 | 3,335 |
| 40 | 2,076 | 2,379 | 2,682 | 2,984 | 3,287 |
| 45 | 2,046 | 2,344 | 2,643 | 2,941 | 3,240 |
| 50 | 2,016 | 2,310 | 2,604 | 2,898 | 3,192 |
| 55 | 1,986 | 2,276 | 2,565 | 2,855 | 3,145 |
| 60 | 1,956 | 2,241 | 2,527 | 2,812 | 3,097 |
| 65 | 1,926 | 2,207 | 2,488 | 2,769 | 3,050 |
| 70 | 1,896 | 2,173 | 2,449 | 2,726 | 3,002 |
| 75 | 1,866 | 2,138 | 2,410 | 2,682 | 2,955 |
| 80 | 1,836 | 2,104 | 2,372 | 2,639 | 2,907 |
How it is computed
Resting energy by the Mifflin-St Jeor equation: 10 × kg + 6.25 × cm − 5 × age + 5 (men) or − 161 (women), multiplied by the activity factor in each column heading. The man is 80 kg and 180 cm, the woman 65 kg and 165 cm; enter your own measurements in the calculator.
FAQ
Why do calorie needs drop with age?+
The Mifflin-St Jeor equation takes 5 kcal off resting energy per year of age, reflecting the loss of lean mass over time.
How many calories should I eat to lose weight?+
A common starting point is 500 kcal a day below the maintenance figure, which is roughly 0.5 kg a week. The calorie deficit calculator works it out.