How many calories is a male allowed a day? A personalized guide

December 25, 2025 •

3 min read

According to the NHS, an average man needs about 2,500 kcal a day to maintain his weight. However, the exact number for how many calories is a male allowed a day is not a one-size-fits-all figure, as it is determined by a variety of personal factors.

Quick Summary

A male's daily calorie needs vary widely and are influenced by age, height, weight, and physical activity levels. Learn to estimate your personal allowance for maintaining, gaining, or losing weight effectively and healthily.

Key Points

Average is 2,500 kcal: While a general guideline, the exact calorie needs for a male are highly individual based on numerous factors.
TDEE determines needs: Total Daily Energy Expenditure (TDEE), calculated using your BMR and activity level, is the key to understanding your personal calorie requirements.
Age and activity are major factors: As men age, their metabolism slows, and reduced activity levels require lower calorie intake. Younger, more active men need more energy.
Weight goals dictate adjustments: To lose weight, create a 500-calorie daily deficit. To gain weight, aim for a 300-500 calorie daily surplus, focusing on nutrient-dense foods.
Focus on food quality, not just quantity: Prioritizing whole, nutrient-dense foods over empty calories is crucial for health, energy, and satiety, regardless of your overall calorie goal.
Consult a professional for a personalized plan: For the most accurate guidance, especially for specific health conditions or weight goals, it is best to consult with a doctor or registered dietitian.

Understanding Your Calorie Needs

The recommended daily calorie intake is not a static number but a personalized estimate that shifts based on several factors. While 2,500 kcal is a general guideline for the average man, a sedentary lifestyle, an aging metabolism, or a more athletic build can significantly alter this figure. A deeper understanding of these variables is key to achieving your specific health and fitness goals.

Factors That Influence a Man's Calorie Needs

Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, which is the sum of your Basal Metabolic Rate (BMR) and your activity level. Several factors affect this number:

Age: Metabolism naturally slows with age. For instance, a man over 60 generally requires fewer calories than one in his 20s.
Activity Level: A highly active man who exercises vigorously needs significantly more calories than a sedentary individual to fuel his body.
Height and Weight: Larger and heavier individuals typically have a higher BMR and thus a higher TDEE.
Body Composition: Muscle tissue burns more calories at rest than fat tissue. Men often have a higher percentage of muscle mass, which contributes to their generally higher calorie needs compared to women.
Health Goals: Whether your goal is to lose, maintain, or gain weight, your calorie intake must be adjusted accordingly.

Calculating Your TDEE

To move beyond a rough estimate, you can calculate your TDEE using the Mifflin-St Jeor equation. This formula provides a more personalized assessment of your daily energy needs.

Mifflin-St Jeor Equation for Men

BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5

Once you have your BMR, multiply it by an activity multiplier based on your lifestyle:

Sedentary (little to no exercise): BMR x 1.2
Lightly active (light exercise 1–3 days/week): BMR x 1.375
Moderately active (moderate exercise 3–5 days/week): BMR x 1.55
Very active (hard exercise 6–7 days/week): BMR x 1.725
Extra active (very hard exercise & physical job): BMR x 1.9

Daily Calorie Needs for Men by Age and Activity

Here is a general guide based on average figures, illustrating how age and activity impact daily calorie needs.


Age Group	Sedentary	Moderately Active	Active
19-30 years	2,400-2,600	2,600-2,800	2,800-3,000
31-50 years	2,200-2,400	2,400-2,600	2,600-2,800
51-60 years	2,200	2,400	2,600
61-75 years	2,000	2,200	2,600
76+ years	2,000	2,200	2,400

Adjusting Calories for Health Goals

For effective weight management, the primary principle is creating a calorie deficit for weight loss or a calorie surplus for weight gain.

For Weight Loss

Create a Calorie Deficit: A safe and sustainable weight loss strategy involves reducing your daily calorie intake by 500 calories to lose about one pound per week. This means an average moderately active man might target around 2,000 calories daily.
Avoid Drastic Cuts: Severely restricting calories can slow your metabolism and cause extreme hunger, potentially leading to overeating. A minimum of 1,500 calories is generally recommended for men unless medically supervised.

For Weight Gain

Create a Calorie Surplus: To build muscle or gain weight healthily, increase your daily calorie intake by 300 to 500 calories. This should be combined with strength training.
Choose Nutrient-Dense Foods: Focus on nutrient-rich, high-calorie foods like lean meats, whole grains, nuts, and healthy fats instead of empty calories.

Tips for Healthy Eating and Weight Management

Focus on Nutrient Quality: The source of your calories is important. Prioritize nutrient-dense whole foods like fruits, vegetables, lean proteins, and whole grains.
Stay Hydrated: Drinking plenty of water is essential for overall health and can help manage appetite.
Prioritize Protein: A higher protein intake can help you feel full and support muscle maintenance, especially during weight loss.
Meal Timing and Planning: Distributing your calorie intake throughout the day with regular meals and snacks can help maintain energy levels and prevent overeating. Prepping meals can also be helpful.

For more detailed, personalized advice on nutrition and health, consider consulting your healthcare provider or a registered dietitian. You can also explore resources from official health organizations, such as the Dietary Guidelines for Americans.

Conclusion

Ultimately, the question of how many calories is a male allowed a day has a complex answer that is unique to each person. A starting point is to use general guidelines and formulas like the Mifflin-St Jeor equation to estimate your needs based on your age, activity level, and body composition. From there, you can adjust your intake to meet specific goals, whether that's losing weight, maintaining your current weight, or gaining muscle mass. By focusing on whole, nutrient-dense foods and listening to your body, you can make informed decisions to optimize your health and well-being.

Frequently Asked Questions

The average daily calorie intake recommended for a man is around 2,500 kcal, but this is a general guideline. Your specific needs depend on factors like age, weight, height, and activity level.

As a man ages, his metabolism tends to slow down, and muscle mass may decrease. This means calorie needs gradually decline. For example, men over 60 generally require fewer calories than those in their 20s.

A safe approach is to create a daily calorie deficit of around 500 calories. This can be achieved by eating less and exercising more, and it typically results in a sustainable weight loss of about one pound per week.

A male should not consume fewer than 1,500 calories per day without supervision from a doctor or registered dietitian, as it can lead to nutrient deficiencies and slow metabolism.

Yes, generally men burn more calories than women. This is primarily because men typically have more muscle mass and a larger overall body size, which both increase daily energy expenditure.

To calculate your exact needs, you can use the Mifflin-St Jeor equation to find your BMR and then multiply it by an activity factor that corresponds to your exercise level. Online calculators can also provide this estimate.

Activity level is a major determinant of calorie needs. A sedentary man will need far fewer calories than a moderately or very active man who exercises several times a week.