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Calorie intake for a man per day

Eating too few calories may actually hamper your weight-loss goals. Here's how to tell if your calorie counting is counterproductive. Cutting calories is the approach most dieters must take to meet their weight-loss goals. But every once in a while people take calorie restriction too far, ultimately making weight loss slower and more difficult by slowing your metabolism. Figuring out the right number of calories for you on a daily basis depends on your age, gender, and activity level. In general, the younger and more active you are, the more calories you can consume.

SEE VIDEO BY TOPIC: How Many Calories to Eat in a Day? - Dr. Josh Axe

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SEE VIDEO BY TOPIC: How to Calculate How Many Calories You Need

How Much Food Does the Daily Calorie Intake for Men Cover?

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.

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The Average Calories Per Day Needed for Men

The daily calorie needs of the average man vary with his age and physical activity level. The Dietary Guidelines for Americans divides calorie recommendations for adult males into three age categories and three levels of physical activity. To avoid unwanted changes in weight and decreases in physical performance, you should adhere to these guidelines as closely as possible. The Dietary Guidelines divide the daily calorie requirements for the average male into three activity level categories: sedentary, moderately active and active. Sedentary men are those who do not meet the Centers for Disease Control and Prevention's guidelines of doing minutes of moderate-intensity physical activity per week, obtain little physical activity at work and do not exercise outside of their daily routine.

Eat less, exercise more. If only it were that simple! As most dieters know, losing weight can be very challenging.

Back to Food and diet. An ideal daily intake of calories varies depending on age, metabolism and levels of physical activity, among other things. Generally, the recommended daily calorie intake is 2, calories a day for women and 2, for men. Calories are a measure of how much energy food or drink contains.

Daily Calorie Intake

Many factors affect how many calories adults need. Some factors you cannot change. For example, your age and height. On the flip side, activity level is an example of something that impacts calorie needs that you can control. Most people do not need to count calories on a daily basis. The best way to ensure that you are eating enough — but not too much — is to get in tune with your body. We all have individual hunger and fullness cues. Try to get in touch with your personal cues. They are a helpful way to determine when and how much to eat:.

Calories: How to Know if You Go Too Low

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.

See the latest Coronavirus Information including testing sites, visitation restrictions , appointments and scheduling, location hours , virtual classes and more. Most people know that it should be somewhere in the 2, range give or take, right?

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.

Calorie Calculator

The prevalence of obesity is rising, and the excess weight can have many negative effects on men. Besides joint pain and an increased risk of heart disease, obesity can contribute to infertility in men. You can avoid these problems by keeping track of how many calories you should eat each day to stay at a healthy weight.

Calories are the energy you burn, provided by the food you eat. If you want to make sure you're taking in just the right amount of fuel for your body, you might want to consider the guidelines for men's daily calorie intake. Keeping track of the calories you eat can be a bit tedious, but if you cut out some high-calorie foods that provide little nutrition, you might just give yourself the motivation you need to examine your daily calorie intake. If your goal is weight loss , you will want to calculate your daily calorie intake needed to lose weight. If you don't want to crunch your own numbers, you can start with a Dietary Guidelines for Americans table showing estimated daily calorie needs by age, sex and activity level.

What should my daily intake of calories be?

The Calorie Calculator can be used to estimate the number of calories a person needs to consume each day. This calculator can also provide some simple guidelines for gaining or losing weight. The following converter can be used to convert between Calories and other common food energy units. This Calorie Calculator is based on several equations, and the results of the calculator are based on an estimated average. The Harris-Benedict Equation was one of the earliest equations used to calculate basal metabolic rate BMR , which is the amount of energy expended per day at rest. It was revised in to be more accurate and was used up until , when the Mifflin-St Jeor Equation was introduced. Of these equations, the Mifflin-St Jeor Equation is considered the most accurate equation for calculating BMR with the exception that the Katch-McArdle Formula can be more accurate for people who are leaner and know their body fat percentage. The three equations used by the calculator are listed below:.

May 26, - And men are able to eat more calories daily than women. If you have reduced your calorie intake below 1, calories a day, you could be.

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 woman needs to eat about 2, calories per day to maintain her weight, and 1, calories per day to lose one pound of weight per week.

Calorie Intake of a 35-Year-Old Man Per Day

Are you one of them? If you are, or these meal plans feel depressingly familiar, Sharmain Davis, a dietitian and spokesperson for the British Dietetic Association, has applied her expertise to improving them. Choose a high-protein , vegetable- and nutrient-rich option, such as spinach and red pepper omelette with granary toast and smoked salmon. And keep alcohol to a minimum too, if you want to optimise health.

Calculate Your Daily Calories

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.

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.

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. The calorie levels for males provided in the Dietary Guidelines for Americans provide a useful starting point:.

Your body needs energy to carry out daily activities. This energy comes from the foods we eat. These foods are measured in units of calories. The following calculator is to be used for maintenance. When we eat and drink more calories than we use up, our bodies store the excess as body fat. If this continues over time we may put on weight.

Work from home. Use this calorie calculator to determine how many daily calories your body needs to lose, gain, or maintain your weight. Male Female. Note: This calculator is very accurate in all but the very muscular will under-estimate calorie needs and the very fat will over-estimate calorie needs.

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