In general, men need more calories per day than women and children, although too many calories can lead to weight gain and diseases associated with obesity, such as type 2 diabetes, heart disease and stroke. The Dietary Guidelines for Americans recommends that adult men consume between 2,000 and 3,200 calories per day depending upon age, body type and daily physical activity. Focusing on nutritious calories, rather than empty calories from sugar and junk food, is the best way to ensure good health.
MyPyramid for Men
Men can get a free, personalized diet plan using the MyPyramid tool created by the U.S. Department of Health. This online meal planner can show men exactly how many calories they should eat each day to lose weight or maintain a healthy body weight. Additionally, MyPyramid points out the types of foods that men should focus on, including vegetables, fruits, whole grains, low-fat dairy products, lean meats and nuts/seeds/legumes. In general, the dietary recommendations for adult men fall between 2,000 and 3,200 calories per day, according to MyPyramid, and are based on age, gender, body size and daily physical activity levels. MyPyramid is based upon the scientific research drawn out in the USDA's Dietary Guidelines for Americans report.
DASH Diet Plan
The Dietary Approaches to Stop Hypertension, or DASH, diet plan is an ideal choice for men looking to lose weight and/or lower blood pressure. This low-sodium, low-calorie diet program was created by the American Heart Association, or AHA, in an effort to help people with hypertension lower their blood pressure. The DASH plan has also been shown to help people lose weight. In fact, DASHDiet.org points out that many people experience 10 to 35 lbs. of weight loss within a few months of starting this diet. The specific number of calories recommended by this diet plan varies depending upon several factors, such as age and gender, but it averages about 2,000 calories per day. The DASH Diet book also has 1,200 and 1,600 calorie diet plans available for more aggressive weight loss.
Vegetarian Diet
The vegetarian lifestyle allows men to eat filling foods that are low in calories. Vegetarianism has been shown to be a healthy, nutritious way to live and is supported by many reputable health organizations, such as the USDA, AHA and American Dietetic Association or ADA. The ADA recommends consumption of food groups in the following order of quantities per day: grains, protein-rich foods, vegetables, fruits and fats. Particularly important, according to MayoClinic.com, is that men get an adequate amount of several nutrients commonly lacking in a vegetarian's diet, including protein, calcium, iron, zinc, vitamin D, vitamin B-12, iodine and omega-3 fatty acids.
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