What is the BMR for a 37-year-old man?

The estimated BMR (basal metabolic rate) for a 37-year-old man of average height and weight is 1804 kcal/day, calculated using the Mifflin-St Jeor equation.

Calorie Guide · Age 37

Calories for a 37-Year-Old Man

Q: How many calories does a 37-year-old man need?

A lightly active 37-year-old man of average weight and height needs approximately 2480 kcal/day to maintain weight. Sedentary needs are around 2164 kcal, and very active around 3111 kcal.

Q: How many calories should a 37-year-old man eat to lose weight?

A 37-year-old man should eat approximately 1980 kcal/day to lose about 0.5 kg (1 lb) per week. This is a 500 kcal deficit from the estimated maintenance of 2480 kcal.

BMR, TDEE and exact calorie targets for weight loss, maintenance and muscle gain at age 37.

Calorie Needs at Age 37 — Average Man

1804

BMR (at rest)

2164

Sedentary TDEE

2480
Lightly active TDEE

2796

Moderately active

1980

Weight loss target

2480

Maintenance

2780

Muscle gain target

How Many Calories Does a 37-Year-Old Man Need?

Using the Mifflin-St Jeor equation with average US height and weight for a man aged 37, the resting metabolic rate (BMR) is approximately 1804 kcal/day. With typical daily activity included, total calorie expenditure (TDEE) ranges from 2164 kcal (sedentary) to 3111 kcal (very active).

Age 37 note: Metabolism begins slowing ~1–2% per decade after 30. Maintaining muscle through resistance training and adequate protein (0.7–1 g/lb) offsets most of this decline.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	1730 kcal	~0.75 kg/week
📉 Weight loss	1980 kcal	~0.5 kg/week
✅ Maintenance	2480 kcal	Weight stable
💪 Lean bulk	2780 kcal	~0.25 kg/week
🏋️ Aggressive bulk	2980 kcal	~0.5 kg/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	2164 kcal
Lightly active	1–3 workouts/week	2480 kcal
Moderately active	3–5 workouts/week	2796 kcal
Very active	Hard training 6–7 days/week	3111 kcal

How Metabolism Changes Around Age 37

Metabolic rate declines approximately 1–2% per decade after age 30, driven primarily by muscle loss (sarcopenia) rather than any inherent slowdown. At age 37, your BMR of 1804 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 37
27	1854 kcal	+50 kcal
32	1829 kcal	+25 kcal
37	1804 kcal	—
42	1779 kcal	-25 kcal
47	1754 kcal	-50 kcal

Macronutrient Split at 2480 kcal

Macro	% of Calories	Grams/day	Calories
Protein	30%	186 g	744 kcal
Carbohydrates	40%	248 g	992 kcal
Fat	30%	83 g	747 kcal

At age 37, 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 37-year-old man need per day?A lightly active 37-year-old man of average size needs approximately 2480 kcal/day to maintain weight. This ranges from 2164 kcal (sedentary) to 3111 kcal (very active).

How many calories should a 37-year-old man eat to lose weight?Aim for 1980 kcal/day — a 500 kcal deficit from the 2480 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 37 affect how many calories you burn?Yes. Every decade after 30, BMR drops ~1–2% mainly due to muscle loss. At age 37 the estimated BMR is 1804 kcal — compare to 1839 kcal at age 30. Resistance training largely offsets this decline.

Related Age Guides

Sources

WHO CDC Mifflin-St Jeor (PubMed)