What is the BMR for a 43-year-old man?

The estimated BMR (basal metabolic rate) for a 43-year-old man of average height and weight is 1774 kcal/day, calculated using the Mifflin-St Jeor equation.

Calorie Guide · Age 43

Calories for a 43-Year-Old Man

Q: How many calories does a 43-year-old man need?

A lightly active 43-year-old man of average weight and height needs approximately 2439 kcal/day to maintain weight. Sedentary needs are around 2128 kcal, and very active around 3060 kcal.

Q: How many calories should a 43-year-old man eat to lose weight?

A 43-year-old man should eat approximately 1939 kcal/day to lose about 0.5 kg (1 lb) per week. This is a 500 kcal deficit from the estimated maintenance of 2439 kcal.

BMR, TDEE and exact calorie targets for weight loss, maintenance and muscle gain at age 43.

Calorie Needs at Age 43 — Average Man

1774

BMR (at rest)

2128

Sedentary TDEE

2439
Lightly active TDEE

2749

Moderately active

1939

Weight loss target

2439

Maintenance

2739

Muscle gain target

How Many Calories Does a 43-Year-Old Man Need?

Using the Mifflin-St Jeor equation with average US height and weight for a man aged 43, the resting metabolic rate (BMR) is approximately 1774 kcal/day. With typical daily activity included, total calorie expenditure (TDEE) ranges from 2128 kcal (sedentary) to 3060 kcal (very active).

Age 43 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	1689 kcal	~0.75 kg/week
📉 Weight loss	1939 kcal	~0.5 kg/week
✅ Maintenance	2439 kcal	Weight stable
💪 Lean bulk	2739 kcal	~0.25 kg/week
🏋️ Aggressive bulk	2939 kcal	~0.5 kg/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	2128 kcal
Lightly active	1–3 workouts/week	2439 kcal
Moderately active	3–5 workouts/week	2749 kcal
Very active	Hard training 6–7 days/week	3060 kcal

How Metabolism Changes Around Age 43

Metabolic rate declines approximately 1–2% per decade after age 30, driven primarily by muscle loss (sarcopenia) rather than any inherent slowdown. At age 43, your BMR of 1774 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 43
33	1824 kcal	+50 kcal
38	1799 kcal	+25 kcal
43	1774 kcal	—
48	1749 kcal	-25 kcal
53	1724 kcal	-50 kcal

Macronutrient Split at 2439 kcal

Macro	% of Calories	Grams/day	Calories
Protein	30%	183 g	732 kcal
Carbohydrates	40%	244 g	976 kcal
Fat	30%	81 g	729 kcal

At age 43, 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 43-year-old man need per day?A lightly active 43-year-old man of average size needs approximately 2439 kcal/day to maintain weight. This ranges from 2128 kcal (sedentary) to 3060 kcal (very active).

How many calories should a 43-year-old man eat to lose weight?Aim for 1939 kcal/day — a 500 kcal deficit from the 2439 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 43 affect how many calories you burn?Yes. Every decade after 30, BMR drops ~1–2% mainly due to muscle loss. At age 43 the estimated BMR is 1774 kcal — compare to 1839 kcal at age 30. Resistance training largely offsets this decline.

Related Age Guides

Sources

WHO CDC Mifflin-St Jeor (PubMed)