Calorie needs at age 32, male
This page estimates total daily energy use. The sample is a man aged 32 at 5 ft 10 in and 178 lb, and the table shows every activity level.
How it works
Daily calories equal resting calories times an activity factor. Resting calories come from Mifflin-St Jeor: 10 times kilograms plus 6.25 times centimeters minus 5 times age, with 5 added for males or 161 taken off for females. The factor runs from 1.2 to 1.9. For a man aged 32 at the lightly active level the fixed adjustment is plus 5.
Worked example
Take a man aged 32 who is 5 ft 10 in tall and weighs 178 lb. In metric that is 177.8 cm and 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 × 32 = 160. Add 5. That gives 1763.65, which rounds to 1764 calories at rest. Multiply 1763.65 by 1.375 for the lightly active level to get 2425, which rounds to 2425 calories a day.
Maintenance calories at every activity level for the same man aged 32 at 5 ft 10 in and 178 lb, with the lightly active level set in the form above.
- Sedentary (little or no exercise)
- 2116 calories a day
- Lightly active (light exercise 1 to 3 days a week)
- 2425 calories a day
- Moderately active (moderate exercise 3 to 5 days a week)
- 2734 calories a day
- Very active (hard exercise 6 to 7 days a week)
- 3042 calories a day
- Extra active (very hard exercise and a physical job)
- 3351 calories a day
Common questions
How accurate is a calorie estimate?
It is a starting estimate. Track your weight over two or three weeks and adjust the target up or down based on what actually happens. For this 32-year-old man, a 5 percent error on 2425 calories is 121 calories a day.
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 32 at 178 lb, BMR is 1764 calories and TDEE at the lightly active level is 2425.
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 32-year-old man ranges from 2116 to 3351 calories a day, and the lightly active level gives 2425.
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 1925 calories a day for this 32-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 2675 calories a day for this 32-year-old man at the lightly active level.