Daily calorie need for man
Want to lose weight? Then, stop the fad diets, toss out prepackaged meals, and put your grade-school counting abilities to the test by keeping track of your daily calorie intake. Weight loss is basically accounting, but with the exact opposite goal. You want to end up in the red, burning more calories than you consume. And Kathryn Schmitz , Ph. Track everything you eat and drink for 3 days and tally your daily total at FitDay.SEE VIDEO BY TOPIC: How many calories should I eat a day?
SEE VIDEO BY TOPIC: How to Count Your Calories to Lose Weight Fast and See Results! No More Excuses!Content:
- What should my daily intake of calories be?
- How Many Calories Does an Average Male Need Every Day?
- How many calories should I eat a day?
- Appendix 2. Estimated Calorie Needs per Day, by Age, Sex, and Physical Activity Level
- How Many Calories Should You Eat per Day to Lose Weight?
- The Average Calories Per Day Needed for Men
- Create a Calorie Deficit in 2 Simple Steps
- Calorie Calculator
- Nutrition for Older Men
What should my daily intake of calories be?
If you are a man who is watching his weight, you may be frustrated by some of the calorie information provided online and in magazines. But what about the number of calories per day for a man? Many women follow a 1, calorie per day plan to slim down. But the number of calories needed for men is usually much higher.
The use of a calorie calculator is most helpful when you are trying to figure out how many calories to eat per day. Almost every calorie calculator will take your gender into account, in addition to your weight and your activity level.
Men generally have more muscle mass than women. The extra muscle requires more energy. But even in similarly sized men and women, men often need more calories. Men generally have an increased lung capacity—as indicated by a greater average VO2 max —which allows them to work harder during exercise and physical activity and also requires more calories to maintain. Your specific calorie needs will vary, which is why the calculator is helpful. As an example, an average height, year-old man who weighs pounds and is moderately active will require about 2, calories to maintain his weight.
However, the calorie needs for men will change if he wants to gain or lose weight. To maintain your weight , you want to consume enough food to meet your daily energy needs. If you don't eat enough calories per day you will lose fat and muscle mass. If you eat too many calories per day, your body will store the excess energy as fat.
You can use a calculator to find out how many calories you burn each day. Or scan these average calorie numbers for men to see how much energy you use each day and how many calories you should consume to maintain your weight.
Each average calorie number is based on a moderately active man of average height or approximately 5'10" who weighs pounds. If you are sedentary or lightly active you should consume fewer calories per day to maintain your weight. You might notice that the number of calories you need declines with age. As we get older, our metabolism slows down and we don't need as much food energy to fuel our bodies.
We typically become less active as we get older. But what if you are a guy who wants to gain weight? How many calories should a man eat to bulk up his muscle mass? You will need to consume more than your daily energy needs to gain weight, but you should also be mindful of the kind of calories you consume.
But whether he gains fat or muscle will depend on his exercise habits and his macronutrient intake. To make sure that you gain muscle weight and not excess fat, you should tailor your daily diet to promote lean mass. Focus on eating more protein , fewer processed foods with added sugars , and limit your intake of refined carbohydrates.
You should also focus on healthy sources of fat and avoid eating too much saturated fat or foods with trans fat. So how much protein is enough? Protein needs for men will vary based on your activity level. According to the American College of Sports Medicine, to increase your muscle mass you need to participate in a program of strength training.
In addition, you should consume 1. If you're a guy whose goal it is to slim down, you'll want to create a calorie deficit for weight loss. A man should eat fewer calories than he needs to lose weight effectively. As a general rule, you should cut approximately calories per day or calories per week to lose a pound of fat.
If you want to lose weight faster, you can double those numbers. Weight loss plans usually provide for about 1,, calories per day for a man. This allows most guys to reach a per day calorie deficit and lose at a safe rate of pounds per week. Again, however, age and activity level is very important. See how the numbers change below based on the amount of activity a man gets and his age. If you participate in a program of vigorous activity or if you work at a job that includes plenty of physical labor, you can consume more calories and still slim down.
Macronutrient balance is important in weight loss. When you cut calories, try to build meals around lean sources of protein and healthy sources of carbohydrate like whole grains, fruits, and vegetables.
Protein and fiber-rich healthy carbohydrates will help you to feel full and satisfied so you can stick to your meal plan. Include healthy sources of fat to boost satiety and keep your body healthy. Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up for our newsletter and get it free! Sharma HB, Kailashiya J.
Gender difference in aerobic capacity and the contribution by body composition and haemoglobin concentration: a study in young indian national hockey players. J Clin Diagn Res. Moderate-intensity aerobic exercise improves skeletal muscle quality in older adults.
Transl Sports Med. American College of Sports Medicine. Protein Intake for Optimal Muscle Maintenance. Sex differences in thoracic dimensions and configuration. American journal of respiratory and critical care medicine. Do men and women have different nutritional needs?
American Council on Exercise. March 21, Physiological differences between genders. Implications for sports conditioning. Sports medicine Auckland, N. More in Weight Loss. Was this page helpful? Thanks for your feedback! Sign Up. What are your concerns? Article Sources. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
How Many Calories Does an Average Male Need Every Day?
If you are a man who is watching his weight, you may be frustrated by some of the calorie information provided online and in magazines. But what about the number of calories per day for a man? Many women follow a 1, calorie per day plan to slim down.
Most older men cannot eat the way they did in their 20s and maintain a healthy weight. As men age, they typically become less active, lose muscle and gain fat. All of these things combined can cause metabolism to slow down. More physical activity is needed to keep metabolism up. How many calories you need each day depends on your age, gender and activity level.
How many calories should I eat a day?
When most of us think of calories, we think of how fattening a food is. In dietary terms, calories are the amount of energy that a food provides. If we consistently take in more energy than we need, we will gain weight. If we take in too little energy, we will lose weight, fat, and eventually muscle mass. The type and amount of food we eat determine how many calories we consume. For many people on a weight-loss diet, the number of calories in a food is a deciding factor in choosing whether or not to eat it. How and when we eat can also make a difference, as the body uses energy differently throughout the day. According to the Dietary Guidelines for Americans, women are likely to need between 1, and 2, calories a day, and men from 2, to 3, However, this depends on their age, size, height, lifestyle, overall health, and activity level. The Dietary Guidelines for Americans recommend a calorie intake that ranges from 1, calories a day for an infant of 2 years to 3, for an active male aged 16 to 18 years.
Appendix 2. Estimated Calorie Needs per Day, by Age, Sex, and Physical Activity Level
In addition, a need to lose, maintain, or gain weight and other factors affect how many calories should be consumed. Estimated amounts of calories needed to maintain calorie balance for various age and sex groups at three different levels of physical activity are provided in Table A These estimates are based on the Estimated Energy Requirements EER equations, using reference heights average and reference weights healthy for each age-sex group. For children and adolescents, reference height and weight vary. For adults, the reference man is 5 feet 10 inches tall and weighs pounds.
It's entirely possible to have too much of a good thing, which is why healthy eating plans focus on portion control as well as choosing healthy foods. It's not a simple calculation, because the number of calories you need varies: Men require more than women do, and your age, body weight and activity level play roles as well. The Dietary Guidelines for Americans suggest a range of appropriate calorie targets for men, but you'll have to decide where you fit on that continuum.
How Many Calories Should You Eat per Day to Lose Weight?
Below is a simple but highly accurate scientific calorie calculator, along with five evidence-based tips on how to sustainably reduce your calorie intake. Enter your details in the calculator below to figure out how many calories you should be eating per day to either maintain or lose weight. The calculator is based on the Mifflin-St. Jeor equation, a formula that numerous studies have shown to be an accurate way of estimating calorie needs 1 , 2.
The Average Calories Per Day Needed for Men
Create a Calorie Deficit in 2 Simple Steps
Nutrition for Older Men