What is the BMR for a 38-year-old man?

The estimated BMR (basal metabolic rate) for a 38-year-old man of average height and weight is 1799 kcal/day, calculated using the Mifflin-St Jeor equation.

Calorie Guide · Age 38

Calories for a 38-Year-Old Man

Q: How many calories does a 38-year-old man need?

A lightly active 38-year-old man of average weight and height needs approximately 2473 kcal/day to maintain weight. Sedentary needs are around 2158 kcal, and very active around 3103 kcal.

Q: How many calories should a 38-year-old man eat to lose weight?

A 38-year-old man should eat approximately 1973 kcal/day to lose about 0.5 kg (1 lb) per week. This is a 500 kcal deficit from the estimated maintenance of 2473 kcal.

BMR, TDEE and exact calorie targets for weight loss, maintenance and muscle gain at age 38.

Calorie Needs at Age 38 — Average Man

1799

BMR (at rest)

2158

Sedentary TDEE

2473
Lightly active TDEE

2788

Moderately active

1973

Weight loss target

2473

Maintenance

2773

Muscle gain target

How Many Calories Does a 38-Year-Old Man Need?

Using the Mifflin-St Jeor equation with average US height and weight for a man aged 38, the resting metabolic rate (BMR) is approximately 1799 kcal/day. With typical daily activity included, total calorie expenditure (TDEE) ranges from 2158 kcal (sedentary) to 3103 kcal (very active).

Age 38 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	1723 kcal	~0.75 kg/week
📉 Weight loss	1973 kcal	~0.5 kg/week
✅ Maintenance	2473 kcal	Weight stable
💪 Lean bulk	2773 kcal	~0.25 kg/week
🏋️ Aggressive bulk	2973 kcal	~0.5 kg/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	2158 kcal
Lightly active	1–3 workouts/week	2473 kcal
Moderately active	3–5 workouts/week	2788 kcal
Very active	Hard training 6–7 days/week	3103 kcal

How Metabolism Changes Around Age 38

Metabolic rate declines approximately 1–2% per decade after age 30, driven primarily by muscle loss (sarcopenia) rather than any inherent slowdown. At age 38, your BMR of 1799 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 38
28	1849 kcal	+50 kcal
33	1824 kcal	+25 kcal
38	1799 kcal	—
43	1774 kcal	-25 kcal
48	1749 kcal	-50 kcal

Macronutrient Split at 2473 kcal

Macro	% of Calories	Grams/day	Calories
Protein	30%	185 g	740 kcal
Carbohydrates	40%	247 g	988 kcal
Fat	30%	82 g	738 kcal

At age 38, 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 38-year-old man need per day?A lightly active 38-year-old man of average size needs approximately 2473 kcal/day to maintain weight. This ranges from 2158 kcal (sedentary) to 3103 kcal (very active).

How many calories should a 38-year-old man eat to lose weight?Aim for 1973 kcal/day — a 500 kcal deficit from the 2473 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 38 affect how many calories you burn?Yes. Every decade after 30, BMR drops ~1–2% mainly due to muscle loss. At age 38 the estimated BMR is 1799 kcal — compare to 1839 kcal at age 30. Resistance training largely offsets this decline.

Related Age Guides

Sources

WHO CDC Mifflin-St Jeor (PubMed)