Calorie needs at age 24, male
This page estimates total daily energy use. The sample is a man aged 24 at 5 ft 10 in and 178 lb, and the table shows every activity level.
How it works
Resting calories are 10 times weight in kilograms plus 6.25 times height in centimeters minus 5 times age. Add 5 for males or subtract 161 for females. Multiply by 1.2 for little exercise up to 1.9 for very hard training. For a man aged 24 at the lightly active level the fixed adjustment is plus 5.
Worked example
A man aged 24 is 177.8 cm tall and weighs 80.74 kg. Multiply weight by 10: 10 × 80.74 = 807.4. Multiply height by 6.25: 6.25 × 177.8 = 1111.25. Subtract 5 × 24 = 120. Add 5. The total is 1803.65, or 1804 calories at rest. Multiply 1803.65 by 1.375 for the lightly active level. That gives 2480, or 2480 calories a day.
Maintenance calories at every activity level for the same man aged 24 at 5 ft 10 in and 178 lb, with the lightly active level set in the form above.
- Sedentary (little or no exercise)
- 2164 calories a day
- Lightly active (light exercise 1 to 3 days a week)
- 2480 calories a day
- Moderately active (moderate exercise 3 to 5 days a week)
- 2796 calories a day
- Very active (hard exercise 6 to 7 days a week)
- 3111 calories a day
- Extra active (very hard exercise and a physical job)
- 3427 calories a day
Common questions
What is the difference between BMR and TDEE?
BMR is what your body burns at rest. TDEE adds the calories you use moving and exercising. It is always higher. For this man aged 24 at 178 lb, BMR is 1804 calories and TDEE at the lightly active level is 2480.
Which activity level should I pick?
Pick the one that matches a typical week, not your best week. If you sit most of the day and train a few times, lightly or moderately active is usually closer than very active. Across the five levels this 24-year-old man ranges from 2164 to 3427 calories a day, and the lightly active level gives 2480.
How big a calorie deficit is reasonable for weight loss?
A deficit of 500 calories a day is a common starting point and works out to roughly half a kilogram a week. Smaller deficits are slower and easier to keep up. A 500 calorie deficit here means 1980 calories a day for this 24-year-old man at the lightly active level.
How big a surplus helps build muscle?
A modest surplus of about 250 calories a day is a common starting point. Larger surpluses tend to add more fat without adding muscle faster. A 250 calorie surplus here means 2730 calories a day for this 24-year-old man at the lightly active level.
Why does age 24 change the result?
The formula takes 5 calories off for every year of age, which reflects that resting burn tends to fall over time. At 24 that is 120 calories. Without the age term this 24-year-old man would burn 1924 calories at rest, or 2645 a day at the lightly active level.