Minimum calorie intake for a man
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.SEE VIDEO BY TOPIC: How Many Calories Do I Need
How many calories do you need?
The minimum calories per day needed to survive is a highly variable figure. It depends on your age, gender, activity level and even your genetics. Restricting calories is something that should only be done under the supervision of your doctor. If you cut too many calories from your diet, you may not be getting enough nutrients. If that happens, any weight loss would probably not benefit your health, says Harvard Health Publishing.
According to the Dietary Guidelines for Americans , a year-old sedentary male needs 2, calories to maintain weight. A sedentary year-old female needs 2, calories per day to keep her weight the same.
A safe weight loss plan allows for cutting to 1, calories per day. But health experts recommend that women consume at least 1, calories a day , and men consume at least 1, calories a day, says Harvard Health Publishing. There is no ideal minimum calories per day to lose weight or minimum calorie intake for a teenage girl, teen boy or adult.
Instead, if you want to lose weight, take in at least 1, calories a day if you're female and 1, calories a day if you're male, and focus on a healthy weight-loss plan. So what happens when you drastically cut your calories by 1, calories per day, the upper limit recommended for a safe weight-loss plan? According to a study reported in the April issue of the American Journal of Clinical Nutrition , your metabolism slows when you lose weight. So focus less on the minimum calories to lose weight and focus more on a weight loss plan that is healthy and in line with what your doctor recommends.
Harvard Health Publishing says that when your metabolism slows, you burn fewer calories. So by limiting your calorie intake, the body goes into protection mode by slowing your metabolism. While limiting calories may help you lose weight at first, your body will start to make it harder for you to lose weight if you continue to limit calories.
Your body may even respond to your lower calorie intake by not shedding any more weight , Harvard Health says. The solution to that is to increase your exercise as you cut calories. This will help you will boost your metabolism, which will help you burn more calories.
Once that weight is lost, however, your metabolism may have trouble returning to pre-weight loss levels. A study in the July issue of the Journal of Clinical Endocrinology and Metabolism showed that people who lost large amounts of weight by cutting calories and adding in vigorous exercise needed to keep up the vigorous exercise or risk regaining the weight they lost.
Study participants who lost one-third of their body weight and increased their exercise had slower metabolisms after they lost the weight. Their slowdown in metabolic rate was out of proportion to the weight they lost, the authors said.
The National Institute on Aging cautions that calorie restriction is not a weight-loss plan. Instead, calorie-restricted eating is being studied as a way to maintain good health and live longer. In a ongoing study published in the January issue of the journal Nature , rhesus monkeys who ate 30 percent fewer calories survived beyond the average ages of these monkeys. Further study is needed to determine the full impact, NIH says. In a long-term National Institute on Aging study of young and middle-aged people, some of normal weight, and some moderately overweight, participants cut their calorie intake by 12 percent.
After two years, they maintained a 10 percent weight loss. Two years after that, they were still able to keep up their 10 percent weight loss. Less research has been done on fasting diets , the National Institute on Aging says. Most research consists of observation of people fasting routinely, whether for religious or other reasons. The NIH says a lot more research needs to be done to see if there are long-term benefits.
Before you make any changes to your diet, discuss them with your doctor. Nutrition Nutrition Basics Calories. Claudia is an expert at intuitive eating, nutrition science, and removing diets from your life. Karen Gardner. Karen Gardner is a professional writer and editor based in Maryland. She has a Bachelor's degree in Journalism from the University of Maryland. She is an experienced Health Writer and Editor. She has also chronicled her personal experiences in endurance sports, including marathon running and long-distance cycling.
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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.
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.
Is Calorie Counting A Good Way To Lose Weight?
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:. The distribution of calories matters, as well. Protein should make up 10 to 35 percent of your calories, carbohydrates should account for 45 to 65 percent, and fats should make up 20 to 35 percent of the total. The number of calories you need to maintain your body depends in part on your body weight.
How Many Calories Should You Eat per Day to Lose Weight?
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.
Eat less, exercise more. If only it were that simple! As most dieters know, losing weight can be very challenging. As this report details, a range of influences can affect how people gain and lose weight.
A calorie is a unit of energy. In nutrition, calories refer to the energy people get from the food and drink they consume, and the energy they use in physical activity. Calories are listed in the nutritional information on all food packaging.
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. The amount of energy you need will depend on:.
Nutrition for Older Men
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.
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.
Calorie counting made easy
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.
Calories: How to Know if You Go Too Low
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.
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.
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.
The minimum calories per day needed to survive is a highly variable figure. It depends on your age, gender, activity level and even your genetics. Restricting calories is something that should only be done under the supervision of your doctor. If you cut too many calories from your diet, you may not be getting enough nutrients.