What is the BMR for a 33-year-old man?

The estimated BMR (basal metabolic rate) for a 33-year-old man of average height and weight is 1824 kcal/day, calculated using the Mifflin-St Jeor equation.

Calorie Guide · Age 33

Calories for a 33-Year-Old Man

Q: How many calories does a 33-year-old man need?

A lightly active 33-year-old man of average weight and height needs approximately 2507 kcal/day to maintain weight. Sedentary needs are around 2188 kcal, and very active around 3146 kcal.

Q: How many calories should a 33-year-old man eat to lose weight?

A 33-year-old man should eat approximately 2007 kcal/day to lose about 0.5 kg (1 lb) per week. This is a 500 kcal deficit from the estimated maintenance of 2507 kcal.

BMR, TDEE and exact calorie targets for weight loss, maintenance and muscle gain at age 33.

Calorie Needs at Age 33 — Average Man

1824

BMR (at rest)

2188

Sedentary TDEE

2507
Lightly active TDEE

2827

Moderately active

2007

Weight loss target

2507

Maintenance

2807

Muscle gain target

How Many Calories Does a 33-Year-Old Man Need?

Using the Mifflin-St Jeor equation with average US height and weight for a man aged 33, the resting metabolic rate (BMR) is approximately 1824 kcal/day. With typical daily activity included, total calorie expenditure (TDEE) ranges from 2188 kcal (sedentary) to 3146 kcal (very active).

Age 33 note: Metabolism remains strong through your late twenties. This is the best window to build lean muscle mass — it raises your resting BMR long-term.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	1757 kcal	~0.75 kg/week
📉 Weight loss	2007 kcal	~0.5 kg/week
✅ Maintenance	2507 kcal	Weight stable
💪 Lean bulk	2807 kcal	~0.25 kg/week
🏋️ Aggressive bulk	3007 kcal	~0.5 kg/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	2188 kcal
Lightly active	1–3 workouts/week	2507 kcal
Moderately active	3–5 workouts/week	2827 kcal
Very active	Hard training 6–7 days/week	3146 kcal

How Metabolism Changes Around Age 33

Metabolic rate declines approximately 1–2% per decade after age 30, driven primarily by muscle loss (sarcopenia) rather than any inherent slowdown. At age 33, your BMR of 1824 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 33
23	1874 kcal	+50 kcal
28	1849 kcal	+25 kcal
33	1824 kcal	—
38	1799 kcal	-25 kcal
43	1774 kcal	-50 kcal

Macronutrient Split at 2507 kcal

Macro	% of Calories	Grams/day	Calories
Protein	30%	188 g	752 kcal
Carbohydrates	40%	251 g	1004 kcal
Fat	30%	84 g	756 kcal

At age 33, 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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Frequently Asked Questions

How many calories does a 33-year-old man need per day?A lightly active 33-year-old man of average size needs approximately 2507 kcal/day to maintain weight. This ranges from 2188 kcal (sedentary) to 3146 kcal (very active).

How many calories should a 33-year-old man eat to lose weight?Aim for 2007 kcal/day — a 500 kcal deficit from the 2507 kcal maintenance estimate — to lose approximately 0.5 kg per week. Never go below 1200 kcal (women) or 1500 kcal (men) for extended periods.

Does age 33 affect how many calories you burn?Yes. Every decade after 30, BMR drops ~1–2% mainly due to muscle loss. At age 33 the estimated BMR is 1824 kcal — compare to 1839 kcal at age 30. Resistance training largely offsets this decline.

Related Age Guides

Sources

WHO CDC Mifflin-St Jeor (PubMed)