What is the BMR for a 55-year-old man?

The estimated BMR (basal metabolic rate) for a 55-year-old man of average height and weight is 1714 kcal/day, calculated using the Mifflin-St Jeor equation.

Calorie Guide · Age 55

Calories for a 55-Year-Old Man

Q: How many calories does a 55-year-old man need?

A lightly active 55-year-old man of average weight and height needs approximately 2356 kcal/day to maintain weight. Sedentary needs are around 2056 kcal, and very active around 2956 kcal.

Q: How many calories should a 55-year-old man eat to lose weight?

A 55-year-old man should eat approximately 1856 kcal/day to lose about 0.5 kg (1 lb) per week. This is a 500 kcal deficit from the estimated maintenance of 2356 kcal.

BMR, TDEE and exact calorie targets for weight loss, maintenance and muscle gain at age 55.

Calorie Needs at Age 55 — Average Man

1714

BMR (at rest)

2056

Sedentary TDEE

2356
Lightly active TDEE

2656

Moderately active

1856

Weight loss target

2356

Maintenance

2656

Muscle gain target

How Many Calories Does a 55-Year-Old Man Need?

Using the Mifflin-St Jeor equation with average US height and weight for a man aged 55, the resting metabolic rate (BMR) is approximately 1714 kcal/day. With typical daily activity included, total calorie expenditure (TDEE) ranges from 2056 kcal (sedentary) to 2956 kcal (very active).

Age 55 note: Hormonal changes in your fifties reduce metabolic rate and shift fat distribution. Consistent exercise and sleep quality become increasingly important for weight management.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	1606 kcal	~0.75 kg/week
📉 Weight loss	1856 kcal	~0.5 kg/week
✅ Maintenance	2356 kcal	Weight stable
💪 Lean bulk	2656 kcal	~0.25 kg/week
🏋️ Aggressive bulk	2856 kcal	~0.5 kg/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	2056 kcal
Lightly active	1–3 workouts/week	2356 kcal
Moderately active	3–5 workouts/week	2656 kcal
Very active	Hard training 6–7 days/week	2956 kcal

How Metabolism Changes Around Age 55

Metabolic rate declines approximately 1–2% per decade after age 30, driven primarily by muscle loss (sarcopenia) rather than any inherent slowdown. At age 55, your BMR of 1714 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 55
45	1764 kcal	+50 kcal
50	1739 kcal	+25 kcal
55	1714 kcal	—
60	1689 kcal	-25 kcal
65	1664 kcal	-50 kcal

Macronutrient Split at 2356 kcal

Macro	% of Calories	Grams/day	Calories
Protein	30%	177 g	708 kcal
Carbohydrates	40%	236 g	944 kcal
Fat	30%	79 g	711 kcal

At age 55, 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 55-year-old man need per day?A lightly active 55-year-old man of average size needs approximately 2356 kcal/day to maintain weight. This ranges from 2056 kcal (sedentary) to 2956 kcal (very active).

How many calories should a 55-year-old man eat to lose weight?Aim for 1856 kcal/day — a 500 kcal deficit from the 2356 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 55 affect how many calories you burn?Yes. Every decade after 30, BMR drops ~1–2% mainly due to muscle loss. At age 55 the estimated BMR is 1714 kcal — compare to 1839 kcal at age 30. Resistance training largely offsets this decline.

Related Age Guides

Sources

WHO CDC Mifflin-St Jeor (PubMed)