How many calories should a 50-year-old 150 lb man eat to lose weight?

A 50-year-old 150 lb man should eat approximately 1605 kcal/day to lose about 1 lb per week — a 500 kcal deficit from the maintenance estimate of 2105 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 50 · 150 lbs

Calories for a 50-Year-Old 150 lb Man

Q: How many calories does a 50-year-old 150 lb man need?

A lightly active 50-year-old 150 lb man of average height needs approximately 2105 kcal/day to maintain weight. This ranges from 1837 kcal (sedentary) to 2641 kcal (very active).

Exact BMR, TDEE and calorie targets for a 50-year-old man weighing 150 lbs (68.0 kg).

Calorie Needs: 50 years old · 150 lbs · Man

1531

BMR (at rest)

1837

Sedentary TDEE

2105
Lightly active TDEE

2373

Moderately active

1605

Weight loss target

2105

Maintenance

2405

Muscle gain target

How Many Calories Does a 50-Year-Old 150 lb Man Need?

Using the Mifflin-St Jeor equation with your exact inputs — age 50, weight 150 lbs (68.0 kg), average man's height (175.3 cm) — the resting metabolic rate is 1531 kcal/day. With typical daily activity, total calorie expenditure (TDEE) ranges from 1837 kcal (sedentary) to 2641 kcal (very active).

Age 50 note: In your fifties, protein needs stay high (1.2–1.6g/kg) while calorie needs drop. Prioritizing protein and resistance training prevents the muscle loss that accelerates aging.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	1355 kcal	~1.5 lbs/week
📉 Weight loss	1605 kcal	~1 lb/week
✅ Maintenance	2105 kcal	Weight stable
💪 Lean bulk	2405 kcal	~0.5 lbs/week
🏋️ Aggressive bulk	2605 kcal	~1 lb/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	1837 kcal
Lightly active	1–3 workouts/week	2105 kcal
Moderately active	3–5 workouts/week	2373 kcal
Very active	Hard training 6–7 days/week	2641 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 2105 kcal

Macro	% of Calories	Grams/day	Calories
Protein	30%	158 g	632 kcal
Carbohydrates	40%	210 g	840 kcal
Fat	30%	70 g	630 kcal

For weight loss at 1605 kcal/day, increase protein to 35% (140 g/day) to preserve muscle during the deficit. At age 50, protein becomes increasingly important for maintaining metabolic rate.

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

Calculate My TDEE →

Frequently Asked Questions

How many calories should a 50-year-old 150 lb man eat per day?A lightly active 50-year-old 150 lb man needs approximately 2105 kcal/day to maintain weight. This ranges from 1837 kcal (sedentary) to 2641 kcal (very active).

How many calories to lose weight at 150 lbs, age 50?Eat 1605 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 50 significantly affect calorie needs vs age 45?At age 50, BMR is approximately 1531 kcal vs 1556 kcal at age 45 — 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