How many calories should a 35-year-old 150 lb man eat to lose weight?

A 35-year-old 150 lb man should eat approximately 1708 kcal/day to lose about 1 lb per week — a 500 kcal deficit from the maintenance estimate of 2208 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 35 · 150 lbs

Calories for a 35-Year-Old 150 lb Man

Q: How many calories does a 35-year-old 150 lb man need?

A lightly active 35-year-old 150 lb man of average height needs approximately 2208 kcal/day to maintain weight. This ranges from 1927 kcal (sedentary) to 2770 kcal (very active).

Exact BMR, TDEE and calorie targets for a 35-year-old man weighing 150 lbs (68.0 kg).

Calorie Needs: 35 years old · 150 lbs · Man

1606

BMR (at rest)

1927

Sedentary TDEE

2208
Lightly active TDEE

2489

Moderately active

1708

Weight loss target

2208

Maintenance

2508

Muscle gain target

How Many Calories Does a 35-Year-Old 150 lb Man Need?

Using the Mifflin-St Jeor equation with your exact inputs — age 35, weight 150 lbs (68.0 kg), average man's height (175.3 cm) — the resting metabolic rate is 1606 kcal/day. With typical daily activity, total calorie expenditure (TDEE) ranges from 1927 kcal (sedentary) to 2770 kcal (very active).

Age 35 note: After 30, metabolic rate begins declining ~1–2% per decade, driven by gradual muscle loss. Resistance training 2–3×/week largely offsets this.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	1458 kcal	~1.5 lbs/week
📉 Weight loss	1708 kcal	~1 lb/week
✅ Maintenance	2208 kcal	Weight stable
💪 Lean bulk	2508 kcal	~0.5 lbs/week
🏋️ Aggressive bulk	2708 kcal	~1 lb/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	1927 kcal
Lightly active	1–3 workouts/week	2208 kcal
Moderately active	3–5 workouts/week	2489 kcal
Very active	Hard training 6–7 days/week	2770 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 2208 kcal

Macro	% of Calories	Grams/day	Calories
Protein	30%	166 g	664 kcal
Carbohydrates	40%	221 g	884 kcal
Fat	30%	74 g	666 kcal

For weight loss at 1708 kcal/day, increase protein to 35% (149 g/day) to preserve muscle during the deficit. At age 35, protein becomes increasingly important for maintaining metabolic rate.

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Frequently Asked Questions

How many calories should a 35-year-old 150 lb man eat per day?A lightly active 35-year-old 150 lb man needs approximately 2208 kcal/day to maintain weight. This ranges from 1927 kcal (sedentary) to 2770 kcal (very active).

How many calories to lose weight at 150 lbs, age 35?Eat 1708 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 35 significantly affect calorie needs vs age 30?At age 35, BMR is approximately 1606 kcal vs 1631 kcal at age 30 — 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