Calorie needs at age 64, male
Enter your age, size and activity to see how many calories you use each day. The example below is a man aged 64 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. At 178 lb the weight term for this 64-year-old man is 807.4, 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 64 takes off 5 × 64 = 320. Add 5. Resting calories are 1603.65, which rounds to 1604. The lightly active factor is 1.375. 1603.65 × 1.375 = 2205, or 2205 calories a day.
Maintenance calories at every activity level for the same man aged 64 at 5 ft 10 in and 178 lb, with the lightly active level set in the form above.
- Sedentary (little or no exercise)
- 1924 calories a day
- Lightly active (light exercise 1 to 3 days a week)
- 2205 calories a day
- Moderately active (moderate exercise 3 to 5 days a week)
- 2486 calories a day
- Very active (hard exercise 6 to 7 days a week)
- 2766 calories a day
- Extra active (very hard exercise and a physical job)
- 3047 calories a day
Common questions
Why does age 64 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 64 that is 320 calories. Without the age term this 64-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 64-year-old man, a 5 percent error on 2205 calories is 110 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 64 at 178 lb, BMR is 1604 calories and TDEE at the lightly active level is 2205.
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 64-year-old man ranges from 1924 to 3047 calories a day, and the lightly active level gives 2205.
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 1705 calories a day for this 64-year-old man at the lightly active level.