Calorie needs at age 54, male
This page estimates total daily energy use. The sample is a man aged 54 at 5 ft 10 in and 178 lb, and the table shows every activity level.
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. Here the man aged 54 has a height of 177.8 cm and a weight of 80.74 kg, at the lightly active level.
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 54 takes off 5 × 54 = 270. Add 5. Resting calories are 1653.65, which rounds to 1654. The lightly active factor is 1.375. 1653.65 × 1.375 = 2273.8, or 2274 calories a day.
Maintenance calories at every activity level for the same man aged 54 at 5 ft 10 in and 178 lb, with the lightly active level set in the form above.
- Sedentary (little or no exercise)
- 1984 calories a day
- Lightly active (light exercise 1 to 3 days a week)
- 2274 calories a day
- Moderately active (moderate exercise 3 to 5 days a week)
- 2563 calories a day
- Very active (hard exercise 6 to 7 days a week)
- 2853 calories a day
- Extra active (very hard exercise and a physical job)
- 3142 calories a day
Common questions
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 54-year-old man ranges from 1984 to 3142 calories a day, and the lightly active level gives 2274.
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 1774 calories a day for this 54-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 2524 calories a day for this 54-year-old man at the lightly active level.
Why does age 54 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 54 that is 270 calories. Without the age term this 54-year-old man would burn 1924 calories at rest, or 2645 a day at the lightly active level.
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 54-year-old man, a 5 percent error on 2274 calories is 114 calories a day.