Calorie needs at age 41, male
TDEE is the number of calories you burn in a day. This page works it out for a 41-year-old man at 5 ft 10 in and 178 lb, then shows how it changes with activity.
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 41 at the lightly active level the age term takes 205 calories off.
Worked example
Say a man aged 41 is 5 ft 10 in tall and weighs 178 lb. That is 177.8 cm and 80.74 kg. The weight term is 10 × 80.74 = 807.4. The height term is 6.25 × 177.8 = 1111.25. The age term is 5 × 41 = 205. Add 5. The result is 1718.65 at rest. Times 1.375 for the lightly active level is 2363.1, which rounds to 2363 calories a day.
Maintenance calories at every activity level for the same man aged 41 at 5 ft 10 in and 178 lb, with the lightly active level set in the form above.
- Sedentary (little or no exercise)
- 2062 calories a day
- Lightly active (light exercise 1 to 3 days a week)
- 2363 calories a day
- Moderately active (moderate exercise 3 to 5 days a week)
- 2664 calories a day
- Very active (hard exercise 6 to 7 days a week)
- 2965 calories a day
- Extra active (very hard exercise and a physical job)
- 3265 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 41-year-old man, a 5 percent error on 2363 calories is 118 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 41 at 178 lb, BMR is 1719 calories and TDEE at the lightly active level is 2363.
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 41-year-old man ranges from 2062 to 3265 calories a day, and the lightly active level gives 2363.
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 1863 calories a day for this 41-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 2613 calories a day for this 41-year-old man at the lightly active level.