Calorie needs at age 63, male
TDEE is the number of calories you burn in a day. This page works it out for a 63-year-old man at 5 ft 10 in and 178 lb, then shows how it changes with activity.
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. Here the man aged 63 has a height of 177.8 cm and a weight of 80.74 kg, at the lightly active level.
Worked example
A man aged 63 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 × 63 = 315. Add 5. The total is 1608.65, or 1609 calories at rest. Multiply 1608.65 by 1.375 for the lightly active level. That gives 2211.9, or 2212 calories a day.
Maintenance calories at every activity level for the same man aged 63 at 5 ft 10 in and 178 lb, with the lightly active level set in the form above.
- Sedentary (little or no exercise)
- 1930 calories a day
- Lightly active (light exercise 1 to 3 days a week)
- 2212 calories a day
- Moderately active (moderate exercise 3 to 5 days a week)
- 2493 calories a day
- Very active (hard exercise 6 to 7 days a week)
- 2775 calories a day
- Extra active (very hard exercise and a physical job)
- 3056 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 63-year-old man ranges from 1930 to 3056 calories a day, and the lightly active level gives 2212.
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 1712 calories a day for this 63-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 2462 calories a day for this 63-year-old man at the lightly active level.
Why does age 63 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 63 that is 315 calories. Without the age term this 63-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 63-year-old man, a 5 percent error on 2212 calories is 111 calories a day.