BMR, TDEE and exact calorie targets for weight loss, maintenance and muscle gain at age 56.
Using the Mifflin-St Jeor equation with average US height and weight for a man aged 56, the resting metabolic rate (BMR) is approximately 1709 kcal/day. With typical daily activity included, total calorie expenditure (TDEE) ranges from 2050 kcal (sedentary) to 2947 kcal (very active).
| Goal | Daily Calories | Expected Result |
|---|---|---|
| 🔵 Aggressive weight loss | 1599 kcal | ~0.75 kg/week |
| 📉 Weight loss | 1849 kcal | ~0.5 kg/week |
| ✅ Maintenance | 2349 kcal | Weight stable |
| 💪 Lean bulk | 2649 kcal | ~0.25 kg/week |
| 🏋️ Aggressive bulk | 2849 kcal | ~0.5 kg/week |
| Activity Level | Description | Daily Calories |
|---|---|---|
| Sedentary | Desk job, minimal movement | 2050 kcal |
| Lightly active | 1–3 workouts/week | 2349 kcal |
| Moderately active | 3–5 workouts/week | 2648 kcal |
| Very active | Hard training 6–7 days/week | 2947 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 56, your BMR of 1709 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 56 |
|---|---|---|
| 46 | 1759 kcal | +50 kcal |
| 51 | 1734 kcal | +25 kcal |
| 56 | 1709 kcal | — |
| 61 | 1684 kcal | -25 kcal |
| 66 | 1659 kcal | -50 kcal |
| Macro | % of Calories | Grams/day | Calories |
|---|---|---|---|
| Protein | 30% | 176 g | 704 kcal |
| Carbohydrates | 40% | 235 g | 940 kcal |
| Fat | 30% | 78 g | 702 kcal |
At age 56, 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 →