BMR, TDEE and exact calorie targets for weight loss, maintenance and muscle gain at age 48.
Using the Mifflin-St Jeor equation with average US height and weight for a man aged 48, the resting metabolic rate (BMR) is approximately 1749 kcal/day. With typical daily activity included, total calorie expenditure (TDEE) ranges from 2098 kcal (sedentary) to 3016 kcal (very active).
| Goal | Daily Calories | Expected Result |
|---|---|---|
| 🔵 Aggressive weight loss | 1654 kcal | ~0.75 kg/week |
| 📉 Weight loss | 1904 kcal | ~0.5 kg/week |
| ✅ Maintenance | 2404 kcal | Weight stable |
| 💪 Lean bulk | 2704 kcal | ~0.25 kg/week |
| 🏋️ Aggressive bulk | 2904 kcal | ~0.5 kg/week |
| Activity Level | Description | Daily Calories |
|---|---|---|
| Sedentary | Desk job, minimal movement | 2098 kcal |
| Lightly active | 1–3 workouts/week | 2404 kcal |
| Moderately active | 3–5 workouts/week | 2710 kcal |
| Very active | Hard training 6–7 days/week | 3016 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 48, your BMR of 1749 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 48 |
|---|---|---|
| 38 | 1799 kcal | +50 kcal |
| 43 | 1774 kcal | +25 kcal |
| 48 | 1749 kcal | — |
| 53 | 1724 kcal | -25 kcal |
| 58 | 1699 kcal | -50 kcal |
| Macro | % of Calories | Grams/day | Calories |
|---|---|---|---|
| Protein | 30% | 180 g | 720 kcal |
| Carbohydrates | 40% | 240 g | 960 kcal |
| Fat | 30% | 80 g | 720 kcal |
At age 48, 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.
Get personalized calorie targets based on your exact weight, height and activity level.
Calculate My TDEE →