Why is my BMR lower than expected?

Two usual suspects: low lean body mass (skinny-fat physique) and age. BMR drops ~1–2% per decade after 20 largely from muscle loss. Resistance training is the most evidence-backed way to raise it.

Does testosterone affect BMR?

Indirectly yes — testosterone supports muscle protein synthesis, and muscle is metabolically active tissue. Clinically low T (Chapter 5: Calculating BMR.

How many calories should a man eat to lose weight?

Start with your TDEE and subtract 300–500 calories for a sustainable rate of ~0.5–1 lb/week. Never eat below your BMR long-term. Use our TDEE calculator to find that baseline.

BMR Calculator for Men

Men typically have a higher basal metabolic rate than women due to greater muscle mass and higher testosterone levels. Our BMR calculator uses the Mifflin-St Jeor equation — the most accurate formula validated for adult males — to calculate exactly how many calories your body burns at rest.

Written by Marcus Reed, CISSN· Certified Sports Nutritionist (ISSN)

Medically reviewed by Dr. Amara Johnson, MD

Last reviewed April 20, 2026

5 min read

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Key Facts: BMR Calculator for Men

✓Average adult male BMR: 1,600–1,800 calories/day
✓Men lose ~3–5% muscle mass per decade after 30 without training
✓Resistance training can raise BMR by 7–8% via added lean mass
✓Protein at 1.6–2.2 g/kg preserves muscle during a deficit

Special Considerations for Men

⚡Higher muscle mass means higher protein needs during a deficit
⚡Testosterone declines ~1%/year after age 30, affecting metabolism
⚡Men tend to store fat viscerally — responsive to calorie deficits
⚡Sleep quality directly impacts testosterone and metabolic rate

BMR Calculator for Men: Frequently Asked Questions

Most adult men have a BMR between 1,600 and 1,800 calories/day, varying with weight, height, age, and lean mass. A 30-year-old male at 180 lb and 5'10" has a BMR near 1,800; a 60-year-old at the same stats is closer to 1,650.

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Medical Disclaimer: This calculator provides estimates based on population-level research formulas. Individual results may vary. Consult a healthcare professional before starting any diet or exercise program. This tool is not a substitute for professional medical advice.