Calculate your TDEE as a man over 50. Get age-appropriate calorie and macro targets for health and vitality.
Men over 50 experience gradual declines in testosterone and muscle mass (sarcopenia), which lowers metabolic rate. However, staying active and maintaining muscle through resistance training can keep your TDEE relatively high. Protein needs actually increase with age — aim for 1.2–1.6g per kg to combat muscle loss.
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If provided, uses the more accurate Katch-McArdle formula
Calorie needs for men over 50 vary based on age, weight, height, and activity level. The calculator above gives you a personalized TDEE. As a general range, most men over 50 need between 1,600 and 3,200 calories/day for maintenance.
The Mifflin-St Jeor equation used here is the most validated BMR formula for adults. For men over 50, the estimate is a solid starting point — track your weight for 2–3 weeks and adjust up or down based on real results.
Research suggests 1.2–1.6g per kg of bodyweight — higher than the general recommendation. This helps combat age-related muscle loss (sarcopenia). For an 80kg man, that's 96–128g of protein per day spread across meals.