BMR, TDEE and exact calorie targets for weight loss, maintenance and muscle gain at age 62.
Using the Mifflin-St Jeor equation with average US height and weight for a man aged 62, the resting metabolic rate (BMR) is approximately 1679 kcal/day. With typical daily activity included, total calorie expenditure (TDEE) ranges from 2014 kcal (sedentary) to 2896 kcal (very active).
| Goal | Daily Calories | Expected Result |
|---|---|---|
| 🔵 Aggressive weight loss | 1558 kcal | ~0.75 kg/week |
| 📉 Weight loss | 1808 kcal | ~0.5 kg/week |
| ✅ Maintenance | 2308 kcal | Weight stable |
| 💪 Lean bulk | 2608 kcal | ~0.25 kg/week |
| 🏋️ Aggressive bulk | 2808 kcal | ~0.5 kg/week |
| Activity Level | Description | Daily Calories |
|---|---|---|
| Sedentary | Desk job, minimal movement | 2014 kcal |
| Lightly active | 1–3 workouts/week | 2308 kcal |
| Moderately active | 3–5 workouts/week | 2602 kcal |
| Very active | Hard training 6–7 days/week | 2896 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 62, your BMR of 1679 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 62 |
|---|---|---|
| 52 | 1729 kcal | +50 kcal |
| 57 | 1704 kcal | +25 kcal |
| 62 | 1679 kcal | — |
| 67 | 1654 kcal | -25 kcal |
| 70 | 1639 kcal | -40 kcal |
| Macro | % of Calories | Grams/day | Calories |
|---|---|---|---|
| Protein | 30% | 173 g | 692 kcal |
| Carbohydrates | 40% | 231 g | 924 kcal |
| Fat | 30% | 77 g | 693 kcal |
At age 62, 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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