BMR, TDEE and exact calorie targets for weight loss, maintenance and muscle gain at age 28.
Using the Mifflin-St Jeor equation with average US height and weight for a man aged 28, the resting metabolic rate (BMR) is approximately 1849 kcal/day. With typical daily activity included, total calorie expenditure (TDEE) ranges from 2218 kcal (sedentary) to 3189 kcal (very active).
| Goal | Daily Calories | Expected Result |
|---|---|---|
| 🔵 Aggressive weight loss | 1792 kcal | ~0.75 kg/week |
| 📉 Weight loss | 2042 kcal | ~0.5 kg/week |
| ✅ Maintenance | 2542 kcal | Weight stable |
| 💪 Lean bulk | 2842 kcal | ~0.25 kg/week |
| 🏋️ Aggressive bulk | 3042 kcal | ~0.5 kg/week |
| Activity Level | Description | Daily Calories |
|---|---|---|
| Sedentary | Desk job, minimal movement | 2218 kcal |
| Lightly active | 1–3 workouts/week | 2542 kcal |
| Moderately active | 3–5 workouts/week | 2865 kcal |
| Very active | Hard training 6–7 days/week | 3189 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 28, your BMR of 1849 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 28 |
|---|---|---|
| 18 | 1899 kcal | +50 kcal |
| 23 | 1874 kcal | +25 kcal |
| 28 | 1849 kcal | — |
| 33 | 1824 kcal | -25 kcal |
| 38 | 1799 kcal | -50 kcal |
| Macro | % of Calories | Grams/day | Calories |
|---|---|---|---|
| Protein | 30% | 191 g | 764 kcal |
| Carbohydrates | 40% | 254 g | 1016 kcal |
| Fat | 30% | 85 g | 765 kcal |
At age 28, 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.
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