What is the BMR for a 59-year-old man?

The estimated BMR (basal metabolic rate) for a 59-year-old man of average height and weight is 1694 kcal/day, calculated using the Mifflin-St Jeor equation.

Calorie Guide · Age 59

Calories for a 59-Year-Old Man

Q: How many calories does a 59-year-old man need?

A lightly active 59-year-old man of average weight and height needs approximately 2329 kcal/day to maintain weight. Sedentary needs are around 2032 kcal, and very active around 2922 kcal.

Q: How many calories should a 59-year-old man eat to lose weight?

A 59-year-old man should eat approximately 1829 kcal/day to lose about 0.5 kg (1 lb) per week. This is a 500 kcal deficit from the estimated maintenance of 2329 kcal.

BMR, TDEE and exact calorie targets for weight loss, maintenance and muscle gain at age 59.

Calorie Needs at Age 59 — Average Man

1694

BMR (at rest)

2032

Sedentary TDEE

2329
Lightly active TDEE

2625

Moderately active

1829

Weight loss target

2329

Maintenance

2629

Muscle gain target

How Many Calories Does a 59-Year-Old Man Need?

Using the Mifflin-St Jeor equation with average US height and weight for a man aged 59, the resting metabolic rate (BMR) is approximately 1694 kcal/day. With typical daily activity included, total calorie expenditure (TDEE) ranges from 2032 kcal (sedentary) to 2922 kcal (very active).

Age 59 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	1579 kcal	~0.75 kg/week
📉 Weight loss	1829 kcal	~0.5 kg/week
✅ Maintenance	2329 kcal	Weight stable
💪 Lean bulk	2629 kcal	~0.25 kg/week
🏋️ Aggressive bulk	2829 kcal	~0.5 kg/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	2032 kcal
Lightly active	1–3 workouts/week	2329 kcal
Moderately active	3–5 workouts/week	2625 kcal
Very active	Hard training 6–7 days/week	2922 kcal

How Metabolism Changes Around Age 59

Metabolic rate declines approximately 1–2% per decade after age 30, driven primarily by muscle loss (sarcopenia) rather than any inherent slowdown. At age 59, your BMR of 1694 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 59
49	1744 kcal	+50 kcal
54	1719 kcal	+25 kcal
59	1694 kcal	—
64	1669 kcal	-25 kcal
69	1644 kcal	-50 kcal

Macronutrient Split at 2329 kcal

Macro	% of Calories	Grams/day	Calories
Protein	30%	175 g	700 kcal
Carbohydrates	40%	233 g	932 kcal
Fat	30%	78 g	702 kcal

At age 59, 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.

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Frequently Asked Questions

How many calories does a 59-year-old man need per day?A lightly active 59-year-old man of average size needs approximately 2329 kcal/day to maintain weight. This ranges from 2032 kcal (sedentary) to 2922 kcal (very active).

How many calories should a 59-year-old man eat to lose weight?Aim for 1829 kcal/day — a 500 kcal deficit from the 2329 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 59 affect how many calories you burn?Yes. Every decade after 30, BMR drops ~1–2% mainly due to muscle loss. At age 59 the estimated BMR is 1694 kcal — compare to 1839 kcal at age 30. Resistance training largely offsets this decline.

Related Age Guides

Sources

WHO CDC Mifflin-St Jeor (PubMed)