BMR, TDEE and exact calorie targets for weight loss, maintenance and muscle gain at age 47.
Using the Mifflin-St Jeor equation with average US height and weight for a man aged 47, the resting metabolic rate (BMR) is approximately 1754 kcal/day. With typical daily activity included, total calorie expenditure (TDEE) ranges from 2104 kcal (sedentary) to 3025 kcal (very active).
| Goal | Daily Calories | Expected Result |
|---|---|---|
| 🔵 Aggressive weight loss | 1661 kcal | ~0.75 kg/week |
| 📉 Weight loss | 1911 kcal | ~0.5 kg/week |
| ✅ Maintenance | 2411 kcal | Weight stable |
| 💪 Lean bulk | 2711 kcal | ~0.25 kg/week |
| 🏋️ Aggressive bulk | 2911 kcal | ~0.5 kg/week |
| Activity Level | Description | Daily Calories |
|---|---|---|
| Sedentary | Desk job, minimal movement | 2104 kcal |
| Lightly active | 1–3 workouts/week | 2411 kcal |
| Moderately active | 3–5 workouts/week | 2718 kcal |
| Very active | Hard training 6–7 days/week | 3025 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 47, your BMR of 1754 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 47 |
|---|---|---|
| 37 | 1804 kcal | +50 kcal |
| 42 | 1779 kcal | +25 kcal |
| 47 | 1754 kcal | — |
| 52 | 1729 kcal | -25 kcal |
| 57 | 1704 kcal | -50 kcal |
| Macro | % of Calories | Grams/day | Calories |
|---|---|---|---|
| Protein | 30% | 181 g | 724 kcal |
| Carbohydrates | 40% | 241 g | 964 kcal |
| Fat | 30% | 80 g | 720 kcal |
At age 47, 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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