Both men and women should understand their daily calorie needs to ensure that they are meeting their dietary needs. Calories provide energy in the form of heat for our bodies to function.
Average calorie intake for men varies depending on factors such as age, activity level, and goals. To determine how many calories you should consume in a day, you should decide if you want to lose weight, gain weight, or maintain your current weight. You will also need to calculate your daily energy needs. The more specific information you can provide, the more accurate your calorie count will be.
Typical calories for men
The U.S. Food and Drug Administration (FDA) uses a 2,000-calorie-per-day diet as an example on the Nutrition Facts label. Number used to provide Daily Value and Percent Daily Value (%DV) information. But it is not a recommendation to eat 2,000 calories.
Calorie calculator is very useful when you are trying to figure out how many calories to eat each day. To use this calculator, you need to enter your age, height (in feet and inches), activity level, and current weight. You’ll also need to enter a goal weight and target date to reach your goal. Remember that if your goal is to lose weight, a rate of 1 to 2 pounds per week is considered healthy and reasonable.
For example, at an average height, a 32-year-old man who weighs 160 pounds and is moderately active would need about 2,608 calories per day to maintain his weight. However, his calorie needs will change if he wants to gain or lose weight.
According to the 2020-2025 Dietary Guidelines for Americans, the recommended calorie intake for adult men ranges from 2,200 to 3,200 calories per day. Your specific calorie needs will vary, which is why calculators are so helpful.
Calorie needs for men compared to women
Most calorie calculators will take gender into account, in addition to weight and activity level. That’s because men’s bodies typically require more energy (in the form of calories).
Men usually have more muscle than women. Extra muscle requires more energy. Men are generally taller than women, and the extra height also leads to an increased calorie requirement.
But even in men and women of similar size, men usually need more calories. Men in general have increased lung capacity — as indicated by a larger mean VO2 max — allowing them to work harder during exercise and physical activity and also need more calories to maintain.
Calorie for men to maintain weight
To maintain weight, you need to consume enough food to meet your daily energy needs. If you don’t eat enough calories each day, you will lose fat and muscle mass. If you eat too many calories each 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.
Based on the numbers provided by the calorie calculator, here are the average calories for a man who wants to maintain his current weight based on a moderately active man of average height (approx. 5’10”) weighs 175 pounds:
- 20 year old man: 2806 calories per day
- 30 year old man: 2728 calories per day
- 40 year old man: 2651 calories per day
- 50 year old man: 2573 calories per day
- 60 years old man: 2496 calories per day
- 70 year old old man: 2418 calories per day
- 80 year old old man: 2341 calories per day
If you are sedentary or lightly active, you should consume fewer calories per day to maintain your weight. If you are very active (you do a job that involves manual labor and/or you exercise vigorously on a regular basis), you should consume more calories per day to maintain your weight.
You may find that the number of calories you need decreases with age. As we age, our metabolism slows down and we don’t need as much food (energy) to fuel our bodies. Your metabolism may slow down due to loss of muscle mass or a slower lifestyle. We often become less active as we age.
Calories for men to gain weight
But what if you want to gain weight? How many calories should a man eat to increase his muscle mass? You will need to consume more than your daily energy needs to gain weight, but you should also be aware kind calories you consume.
While experts once recommended an energy surplus of 500 to 1000 calories per day to increase body weight by one pound, recent research has called those numbers questionable.
Researchers now suggest that the excess amount of energy needed to gain a pound of muscle will vary from person to person. But as a starting point, they recommend around 360 to 480 calories per day. Then, monitor changes in body composition and functional ability to further personalize dietary interventions.
To get an idea of the average daily calories for a man to gain weight, scan these estimates to see how many calories it takes to increase a man’s weight from 160 pounds to 180 pounds at a rate of 1 pounds per week:
- 20 year old man: 3230 calories per day
- 30 year old man: 3153 calories per day
- 40 year old man: 3075 calories per day
- 50 year old man: 2998 calories per day
To ensure that you gain weight and don’t have excess fat, tweak your daily diet to promote lean mass. Focus on eating more protein, less processed foods with added sugar, and limit your intake of refined carbohydrates. You should also focus on healthy fat sources and avoid eating too much saturated fat or foods with trans fats.
So how much protein is enough? Protein needs for men will vary depending on your activity level. According to the American College of Sports Medicine, to increase your muscle mass, you need to join a strength training program. Additionally, you should consume 1.2 to 1.7 grams of protein per kilogram of body weight per day (or 0.5 to 0.8 grams of protein per pound of body weight).
Good sources of lean protein include lean meat (lean cuts of beef, bison, lamb, and pork), poultry (chicken or turkey breast), egg whites, legumes, seafood, and low-fat dairy or not fat.
Calories for men to lose weight
If your goal is to lose weight, you’ll want to create a calorie deficit to lose weight. A man should eat fewer calories than he needs to lose weight effectively. When starting out, you can cut about 500 calories per day or 3500 calories per week. But you’ll want to adjust your numbers based on changes in your body composition.
Some weight loss plans for men provide about 1,500 to 1,800 calories per day, for weight loss of 1 to 1.5 pounds per week. But your individual needs may be different. Working with a nutritionist can help you personalize your phone number in a sustainable way.
Again, age and activity level are important. If you engage in regular exercise, vigorous activity, or if you do a job that requires a lot of physical labor, you can consume more calories and still lose weight.
Macronutrient balance is important in weight loss. As you cut calories, try to build meals around lean protein and healthy carbohydrate sources like whole grains, fruits, and vegetables. Protein and fiber-rich healthy carbohydrates will help you feel full and satisfied so you can stick to your meal plan. Add sources of healthy fats to increase satiety and keep your body healthy.
A very good word
The number of calories you consume each day can affect your weight and energy levels. If you have set a goal to change your weight, you may want to work with a dietitian to address not only calorie intake but also food preferences, meal planning, and macronutrient intake. Optimal. Based on your goals and lifestyle, you can create a satisfying and sustainable eating plan.
frequently asked Questions
What is the minimum calorie intake for men per day?
There is no specified minimum number of calories per day for men (or women), but the National Institutes of Health advises against using a very low-calorie diet of less than 800 calories per day unless you are on a diet. follow-up doctor. .
What is a good breakfast calorie for men?
You can determine your optimal breakfast calorie intake based on your schedule, lifestyle, and target total calories per day. Many people choose to split calories evenly between breakfast, lunch, and dinner. But others choose to eat more calories in the morning if their activity levels are higher earlier in the day.
Why are the recommended calories for women and men different?
Calorie requirements are generally higher in men than in men because (in general) men are taller, have larger bodies, and carry more muscle. But a tall, very active woman may need more calories than a short, sedentary man.
How much calorie intake to lose weight for men?
There is no calorie restriction for weight loss for men. Your calorie goal is based on a number of factors including your current body size, weight goal, and activity level. Nutritionists used to recommend reducing your weekly calorie intake by 3500 calories to lose 1 pound of body fat, but nutritionists no longer believe that a single number is right for everyone.
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