Calorie intake for a male to lose weight
Men face the same concerns over how many calories to eat as women do. Here's where men can find out the right number of calories they need to achieve their goals. Select your goal and get another FREE sample. In general, men who are trying to lose weight should stick to a daily intake of calories. Each meal should contain calories and snacks should total calories a day. Counting calories isn't just for women.SEE VIDEO BY TOPIC: How Many CALORIES Should I Eat to LOSE WEIGHT - how many calories do i need - calorie intake to loss
- Create a Calorie Deficit in 2 Simple Steps
- How Many Calories Do You Need to Lose Weight?
- Counting calories for weight loss
- What Does a 1,500-Calorie Day Look Like?
- The Best Way to Lose Weight Safely
- Calories For Men Per Day: How Many Should You Have?
- Calorie Calculator
- How Many Calories Should You Eat per Day to Lose Weight?
Create a Calorie Deficit in 2 Simple Steps
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 Do You Need to Lose Weight?
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.
This simple trick cuts the confusion. Now that January is well underway and new year resolutions have been made, many of us are vowing to save more money, get enough sleep, and, you guessed it, get healthier or feel better by losing some weight. Shedding extra pounds is always a top resolution shared by millions of people. If it's yours too, one question is likely running through your mind: How many calories should I actually take in every day if my goal is to lose weight?
Counting calories for weight loss
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. Meanwhile, the average man needs 2, calories to maintain, and 2, to lose one pound of weight per week. However, this depends on numerous factors. These include age, height, current weight, activity levels, metabolic health, and several others. A calorie is a unit that measures energy.
What Does a 1,500-Calorie Day Look Like?
You could spend your whole life reading about all the ways you can go about losing weight, but it really boils down to one thing — you need to burn more calories than you consume. For more information on calorie counting we spoke to dietitian Lucy Perrow, speaking on behalf of the British Dietetic Association. This depends on numerous factors — gender, height, weight, amount and type of activity, metabolism, genetics. The guidelines for recommended daily calorie intake is 2, calories a day for women and 2, for men, but this is very general and I would usually recommend people calculating their own requirements. In general, men have a higher BMR than women.
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.
The Best Way to Lose Weight Safely
The daily recommended calorie intake for men to lose weight is different for each individual. To get leaner, you need to figure out how many calories your body is burning per day and then adjust your diet to eat less and reduce your energy intake. The number of calories for men's weight loss depends on your goals.
Back to Eat well. Many of us are eating too much and not being active enough. That's why nearly two-thirds of the adult population in England is overweight or obese. Find out how much you should be eating and how to cut the calories. When we eat and drink more calories than we use up, our bodies store the excess as body fat. Being overweight or obese can increase the risk of type 2 diabetes , heart disease , stroke and some cancers.
Calories For Men Per Day: How Many Should You Have?
See what a day's worth of food looks like on a 1,calorie diet. Plus, get a sample meal plan to help you lose weight with healthy ideas for breakfast, lunch, dinner and snacks. When you're trying to eat better or lose weight, sometimes you just want someone to tell you what to eat. Most people will lose weight following a 1, calorie diet. To estimate how many calories you need each day to stay at the weight you are right now, multiply your current weight by This formula is used in many clinical weight-loss trials and assumes the person using the equation is sedentary. If you're an active person, you may find you need more calories than what you calculated to feel satisfied during the day. The best gauge for whether you're at the right level is how satisfied you feel you shouldn't be hungry all day!
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.
Our calorie calculator will tell you how many calories you need to consume each day to maintain your current weight. Are you looking to maintain your current weight? Then choose a daily activity level from the available pull-down menu. Enter how much you'd like to gain or lose and a time period that you would like to achieve your goal.
How Many Calories Should You Eat per Day to Lose Weight?
Each of these 6 are explained below, along with charts showing the calories needed for weight loss at different rates, so you can work out a ball-park figure for yourself. These calculations are for a man and a woman of the same age 40 , weight 13 stone , height 5'6 and background activity level moderately sedentary , to lose a pound, one and a half pounds or 2 pounds a week. The simple fact is that men burn more calories than women, even when all other factors are the same. This is because men have more muscle than women - and muscle burns calories even while you are asleep.
Are you trying to lose weight? This calculator will help you determine a daily caloric intake for your desired goal. Then choose a daily activity level from the available pull-down menu. Enter how much you'd like to lose and a time period that you would like to achieve your goal during. The above should give a fairly accurate calorie number for reaching your goal, but to get a most accurate Total Daily Energy Expenditure TDEE , get your body composition tested and enter your stats in the "body fat percentage" field.