BMR, TDEE and exact calorie targets for weight loss, maintenance and muscle gain at age 24.
Using the Mifflin-St Jeor equation with average US height and weight for a man aged 24, the resting metabolic rate (BMR) is approximately 1869 kcal/day. With typical daily activity included, total calorie expenditure (TDEE) ranges from 2242 kcal (sedentary) to 3223 kcal (very active).
| Goal | Daily Calories | Expected Result |
|---|---|---|
| 🔵 Aggressive weight loss | 1819 kcal | ~0.75 kg/week |
| 📉 Weight loss | 2069 kcal | ~0.5 kg/week |
| ✅ Maintenance | 2569 kcal | Weight stable |
| 💪 Lean bulk | 2869 kcal | ~0.25 kg/week |
| 🏋️ Aggressive bulk | 3069 kcal | ~0.5 kg/week |
| Activity Level | Description | Daily Calories |
|---|---|---|
| Sedentary | Desk job, minimal movement | 2242 kcal |
| Lightly active | 1–3 workouts/week | 2569 kcal |
| Moderately active | 3–5 workouts/week | 2896 kcal |
| Very active | Hard training 6–7 days/week | 3223 kcal |
Metabolic rate declines approximately 1–2% per decade after age 30, driven primarily by muscle loss (sarcopenia) rather than any inherent slowdown. At age 24, your BMR of 1869 kcal reflects your current muscle mass, height and hormonal status. The single most effective way to maintain or raise your BMR is resistance training — each kilogram of lean muscle burns roughly 13 kcal/day at rest.
| Age | Estimated BMR (man) | Change vs age 24 |
|---|---|---|
| 18 | 1899 kcal | +30 kcal |
| 19 | 1894 kcal | +25 kcal |
| 24 | 1869 kcal | — |
| 29 | 1844 kcal | -25 kcal |
| 34 | 1819 kcal | -50 kcal |
| Macro | % of Calories | Grams/day | Calories |
|---|---|---|---|
| Protein | 30% | 193 g | 772 kcal |
| Carbohydrates | 40% | 257 g | 1028 kcal |
| Fat | 30% | 86 g | 774 kcal |
At age 24, protein intake is especially important. Aim for at least 71–89 g/day to maintain muscle mass, whether you're in a deficit, at maintenance, or in a surplus.
Get personalized calorie targets based on your exact weight, height and activity level.
Calculate My TDEE →