What is the BMI for a 55 kg man?

At 55 kg and average height (175.3 cm), the BMI is 17.9 — Underweight 🔵.

Calorie Guide · Age 30 · 55 kg

Calories for a 30-Year-Old 55 kg Man

Q: How many calories does a 30-year-old 55 kg man need?

A lightly active 30-year-old 55 kg man of average height needs approximately 2063 kcal/day to maintain weight. Sedentary needs are around 1801 kcal, and very active around 2589 kcal.

Q: How many calories to lose weight at 55 kg, age 30?

A 30-year-old 55 kg man should eat approximately 1563 kcal/day to lose about 0.5 kg per week — a 500 kcal deficit from maintenance.

Exact BMR, TDEE and calorie targets for a 30-year-old man weighing 55 kg (121 lbs).

Calorie Needs: 30 years old · 55 kg · Man

1501

BMR (at rest)

1801

Sedentary TDEE

2063
Lightly active TDEE

2326

Moderately active

1563

Weight loss target

2063

Maintenance

2363

Muscle gain target

How Many Calories Does a 30-Year-Old 55 kg Man Need?

Using the Mifflin-St Jeor equation with your exact inputs — age 30, weight 55 kg (121 lbs), average man's height (175.3 cm) — the resting metabolic rate is 1501 kcal/day. With typical daily activity, total calorie expenditure (TDEE) ranges from 1801 kcal (sedentary) to 2589 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	1313 kcal	~0.75 kg/week
📉 Weight loss	1563 kcal	~0.5 kg/week
✅ Maintenance	2063 kcal	Weight stable
💪 Lean bulk	2363 kcal	~0.25 kg/week
🏋️ Aggressive bulk	2563 kcal	~0.5 kg/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	1801 kcal
Lightly active	1–3 workouts/week	2063 kcal
Moderately active	3–5 workouts/week	2326 kcal
Very active	Hard training 6–7 days/week	2589 kcal

BMI at 55 kg

At 55 kg and average height for a man (175.3 cm), your BMI is 17.9 — Underweight 🔵.

Macronutrient Split at 2063 kcal

Macro	% of Calories	Grams/day	Calories
Protein	30%	155 g	620 kcal
Carbohydrates	40%	206 g	824 kcal
Fat	30%	69 g	621 kcal

Get a fully personalized TDEE based on your exact height and activity level.

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Frequently Asked Questions

How many calories does a 30-year-old 55 kg man need per day?A lightly active 30-year-old 55 kg man needs approximately 2063 kcal/day to maintain weight. This ranges from 1801 kcal (sedentary) to 2589 kcal (very active).

How many calories to lose weight at 55 kg, age 30?Eat 1563 kcal/day — a 500 kcal deficit from maintenance — to lose approximately 0.5 kg per week. Recalculate every 4–6 weeks as your weight changes.

How does age 30 affect calorie needs compared to age 25?At age 30, BMR is approximately 1501 kcal vs 1526 kcal at age 25 — a difference of 25 kcal/day. Resistance training largely offsets age-related metabolic decline.

Related Calorie Guides

Sources

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