How many calories should a 30-year-old 150 lb man eat to lose weight?

A 30-year-old 150 lb man should eat approximately 1743 kcal/day to lose about 1 lb per week — a 500 kcal deficit from the maintenance estimate of 2243 kcal.

What is the BMI for a 150 lb man?

At 150 lbs (68.0 kg) and average height (175.3 cm), the BMI is 22.1 — Healthy weight ✅.

Calorie Guide · Age 30 · 150 lbs

Calories for a 30-Year-Old 150 lb Man

Q: How many calories does a 30-year-old 150 lb man need?

A lightly active 30-year-old 150 lb man of average height needs approximately 2243 kcal/day to maintain weight. This ranges from 1957 kcal (sedentary) to 2813 kcal (very active).

Exact BMR, TDEE and calorie targets for a 30-year-old man weighing 150 lbs (68.0 kg).

Calorie Needs: 30 years old · 150 lbs · Man

1631

BMR (at rest)

1957

Sedentary TDEE

2243
Lightly active TDEE

2528

Moderately active

1743

Weight loss target

2243

Maintenance

2543

Muscle gain target

How Many Calories Does a 30-Year-Old 150 lb Man Need?

Using the Mifflin-St Jeor equation with your exact inputs — age 30, weight 150 lbs (68.0 kg), average man's height (175.3 cm) — the resting metabolic rate is 1631 kcal/day. With typical daily activity, total calorie expenditure (TDEE) ranges from 1957 kcal (sedentary) to 2813 kcal (very active).

Age 30 note: Late twenties — metabolism is still strong. Prioritize protein and resistance training now to build a metabolic foundation that serves you for decades.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	1493 kcal	~1.5 lbs/week
📉 Weight loss	1743 kcal	~1 lb/week
✅ Maintenance	2243 kcal	Weight stable
💪 Lean bulk	2543 kcal	~0.5 lbs/week
🏋️ Aggressive bulk	2743 kcal	~1 lb/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	1957 kcal
Lightly active	1–3 workouts/week	2243 kcal
Moderately active	3–5 workouts/week	2528 kcal
Very active	Hard training 6–7 days/week	2813 kcal

BMI at 150 lbs

At 150 lbs (68.0 kg) and average height for a man (175.3 cm), your BMI is 22.1 — Healthy weight ✅. BMI is a useful screening tool but doesn't measure body composition. Waist circumference and muscle mass provide additional context.

Macronutrient Split at 2243 kcal

Macro	% of Calories	Grams/day	Calories
Protein	30%	168 g	672 kcal
Carbohydrates	40%	224 g	896 kcal
Fat	30%	75 g	675 kcal

For weight loss at 1743 kcal/day, increase protein to 35% (153 g/day) to preserve muscle during the deficit. At age 30, protein becomes increasingly important for maintaining metabolic rate.

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Frequently Asked Questions

How many calories should a 30-year-old 150 lb man eat per day?A lightly active 30-year-old 150 lb man needs approximately 2243 kcal/day to maintain weight. This ranges from 1957 kcal (sedentary) to 2813 kcal (very active).

How many calories to lose weight at 150 lbs, age 30?Eat 1743 kcal/day for a 500 kcal deficit — approximately 1 lb of fat loss per week. Recalculate your targets every 4–6 weeks as your weight changes.

Does age 30 significantly affect calorie needs vs age 25?At age 30, BMR is approximately 1631 kcal vs 1656 kcal at age 25 — a difference of 25 kcal/day. This is mainly driven by gradual muscle loss over time, which is largely preventable with resistance training.

Related Calorie Guides

Sources

Mifflin-St Jeor Equation (PubMed) CDC Healthy Weight WHO