Calorie needs at age 26, male
Enter your age, size and activity to see how many calories you use each day. The example below is a man aged 26 who is 5 ft 10 in tall and weighs 178 lb.
How it works
The page works in two steps. Step one is resting calories with the Mifflin-St Jeor equation: 10 times kilograms plus 6.25 times centimeters minus 5 times age, plus 5 for males or minus 161 for females. Step two multiplies by an activity factor between 1.2 and 1.9. For a man aged 26 at the lightly active level the age term takes 130 calories off.
Worked example
Convert first: 5 ft 10 in is 177.8 cm and 178 lb is 80.74 kg. Then 10 × 80.74 = 807.4 and 6.25 × 177.8 = 1111.25. Age 26 takes off 5 × 26 = 130. Add 5. Resting calories are 1793.65, which rounds to 1794. The lightly active factor is 1.375. 1793.65 × 1.375 = 2466.3, or 2466 calories a day.
Maintenance calories at every activity level for the same man aged 26 at 5 ft 10 in and 178 lb, with the lightly active level set in the form above.
- Sedentary (little or no exercise)
- 2152 calories a day
- Lightly active (light exercise 1 to 3 days a week)
- 2466 calories a day
- Moderately active (moderate exercise 3 to 5 days a week)
- 2780 calories a day
- Very active (hard exercise 6 to 7 days a week)
- 3094 calories a day
- Extra active (very hard exercise and a physical job)
- 3408 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 26 at 178 lb, BMR is 1794 calories and TDEE at the lightly active level is 2466.
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 26-year-old man ranges from 2152 to 3408 calories a day, and the lightly active level gives 2466.
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 1966 calories a day for this 26-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 2716 calories a day for this 26-year-old man at the lightly active level.
Why does age 26 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 26 that is 130 calories. Without the age term this 26-year-old man would burn 1924 calories at rest, or 2645 a day at the lightly active level.