How many calories should a 50-year-old 170 lb man eat to lose weight?

A 50-year-old 170 lb man should eat approximately 1730 kcal/day to lose about 1 lb per week — a 500 kcal deficit from the maintenance estimate of 2230 kcal.

What is the BMI for a 170 lb man?

At 170 lbs (77.1 kg) and average height (175.3 cm), the BMI is 25.1 — Overweight ⚠️.

Calorie Guide · Age 50 · 170 lbs

Calories for a 50-Year-Old 170 lb Man

Q: How many calories does a 50-year-old 170 lb man need?

A lightly active 50-year-old 170 lb man of average height needs approximately 2230 kcal/day to maintain weight. This ranges from 1946 kcal (sedentary) to 2797 kcal (very active).

Exact BMR, TDEE and calorie targets for a 50-year-old man weighing 170 lbs (77.1 kg).

Calorie Needs: 50 years old · 170 lbs · Man

1622

BMR (at rest)

1946

Sedentary TDEE

2230
Lightly active TDEE

2514

Moderately active

1730

Weight loss target

2230

Maintenance

2530

Muscle gain target

How Many Calories Does a 50-Year-Old 170 lb Man Need?

Using the Mifflin-St Jeor equation with your exact inputs — age 50, weight 170 lbs (77.1 kg), average man's height (175.3 cm) — the resting metabolic rate is 1622 kcal/day. With typical daily activity, total calorie expenditure (TDEE) ranges from 1946 kcal (sedentary) to 2797 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	1480 kcal	~1.5 lbs/week
📉 Weight loss	1730 kcal	~1 lb/week
✅ Maintenance	2230 kcal	Weight stable
💪 Lean bulk	2530 kcal	~0.5 lbs/week
🏋️ Aggressive bulk	2730 kcal	~1 lb/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	1946 kcal
Lightly active	1–3 workouts/week	2230 kcal
Moderately active	3–5 workouts/week	2514 kcal
Very active	Hard training 6–7 days/week	2797 kcal

BMI at 170 lbs

At 170 lbs (77.1 kg) and average height for a man (175.3 cm), your BMI is 25.1 — Overweight ⚠️. BMI is a useful screening tool but doesn't measure body composition. Waist circumference and muscle mass provide additional context.

Macronutrient Split at 2230 kcal

Macro	% of Calories	Grams/day	Calories
Protein	30%	167 g	668 kcal
Carbohydrates	40%	223 g	892 kcal
Fat	30%	74 g	666 kcal

For weight loss at 1730 kcal/day, increase protein to 35% (151 g/day) to preserve muscle during the deficit. At age 50, protein becomes increasingly important for maintaining metabolic rate.

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Frequently Asked Questions

How many calories should a 50-year-old 170 lb man eat per day?A lightly active 50-year-old 170 lb man needs approximately 2230 kcal/day to maintain weight. This ranges from 1946 kcal (sedentary) to 2797 kcal (very active).

How many calories to lose weight at 170 lbs, age 50?Eat 1730 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 1622 kcal vs 1647 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