What is the BMR for a 57-year-old man?

The estimated BMR (basal metabolic rate) for a 57-year-old man of average height and weight is 1704 kcal/day, calculated using the Mifflin-St Jeor equation.

Calorie Guide · Age 57

Calories for a 57-Year-Old Man

Q: How many calories does a 57-year-old man need?

A lightly active 57-year-old man of average weight and height needs approximately 2342 kcal/day to maintain weight. Sedentary needs are around 2044 kcal, and very active around 2939 kcal.

Q: How many calories should a 57-year-old man eat to lose weight?

A 57-year-old man should eat approximately 1842 kcal/day to lose about 0.5 kg (1 lb) per week. This is a 500 kcal deficit from the estimated maintenance of 2342 kcal.

BMR, TDEE and exact calorie targets for weight loss, maintenance and muscle gain at age 57.

Calorie Needs at Age 57 — Average Man

1704

BMR (at rest)

2044

Sedentary TDEE

2342
Lightly active TDEE

2641

Moderately active

1842

Weight loss target

2342

Maintenance

2642

Muscle gain target

How Many Calories Does a 57-Year-Old Man Need?

Using the Mifflin-St Jeor equation with average US height and weight for a man aged 57, the resting metabolic rate (BMR) is approximately 1704 kcal/day. With typical daily activity included, total calorie expenditure (TDEE) ranges from 2044 kcal (sedentary) to 2939 kcal (very active).

Age 57 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	1592 kcal	~0.75 kg/week
📉 Weight loss	1842 kcal	~0.5 kg/week
✅ Maintenance	2342 kcal	Weight stable
💪 Lean bulk	2642 kcal	~0.25 kg/week
🏋️ Aggressive bulk	2842 kcal	~0.5 kg/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	2044 kcal
Lightly active	1–3 workouts/week	2342 kcal
Moderately active	3–5 workouts/week	2641 kcal
Very active	Hard training 6–7 days/week	2939 kcal

How Metabolism Changes Around Age 57

Metabolic rate declines approximately 1–2% per decade after age 30, driven primarily by muscle loss (sarcopenia) rather than any inherent slowdown. At age 57, your BMR of 1704 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 57
47	1754 kcal	+50 kcal
52	1729 kcal	+25 kcal
57	1704 kcal	—
62	1679 kcal	-25 kcal
67	1654 kcal	-50 kcal

Macronutrient Split at 2342 kcal

Macro	% of Calories	Grams/day	Calories
Protein	30%	176 g	704 kcal
Carbohydrates	40%	234 g	936 kcal
Fat	30%	78 g	702 kcal

At age 57, 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 57-year-old man need per day?A lightly active 57-year-old man of average size needs approximately 2342 kcal/day to maintain weight. This ranges from 2044 kcal (sedentary) to 2939 kcal (very active).

How many calories should a 57-year-old man eat to lose weight?Aim for 1842 kcal/day — a 500 kcal deficit from the 2342 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 57 affect how many calories you burn?Yes. Every decade after 30, BMR drops ~1–2% mainly due to muscle loss. At age 57 the estimated BMR is 1704 kcal — compare to 1839 kcal at age 30. Resistance training largely offsets this decline.

Related Age Guides

Sources

WHO CDC Mifflin-St Jeor (PubMed)