Your daily caloric intake is generally based on your age, height and weight. By using the basal metabolic rate formula, you can determine how many calories your body needs to maintain its weight with these factors in mind. Based on your activity level and goals, you will then be able to calculate the minimum amount of calories your body needs in a day.
Basal Metabolic Rate
Before determining the minimum amount of calories you need, you must first determine how many calories your body needs if you were at rest all day. Your basal metabolic rate is this number. For men, you must multiply your weight by 6.23, your height by 12.7, and add those two numbers to 66. Then multiply your age by 6.8 and subtract that number from the previous number.
Daily Caloric Needs
Since few of us are at rest all day, you must also factor your daily activity level into your BMR. Multiply your BMR by 1.2 if you are sedentary, 1.375 if you are lightly active, 1.55 if you are moderately active, 1.725 if you are very active and 1.9 if you are extra active. Make sure you are choosing the appropriate activity level for your lifestyle. This includes the amount you exercise per week as well as your daily duties outside of your exercise routine. This number is the amount of calories you need to maintain your current weight.
Minimum Requirements
The American College of Sports Medicine recommends that men never dip below 1,800 calories per day. The safest minimum amount of calories for your body to consume is 15 to 20 percent less than the maintenance number you calculated. For example, if you need to consume 2,800 calories per day to maintain your weight, then you can safely reduce your caloric intake by 420 to 560 calories per day, bringing you to 2,240 to 2,380 calories.
Effects
Consuming the minimum amount of calories for your body will in turn reduce your body weight. If you take the above example, you are reducing your calories an average of 500 calories per day. One pound of body weight equals 3,500 calories, or a 500-calorie per day deficit. If you reduced your intake 15 to 20 percent, you would lose 1 lb. per week. Not all calorie reductions would equal this amount, however. If your reduction only averaged 300 calories per day, then you would need to make up for the extra 200 calories through exercise, if weight loss was your goal.
Diet
What makes up your minimum caloric intake is just as important as how many calories you're eating. ACSM recommends a balanced diet, including a healthy breakfast, plenty of protein and fiber to aid in digestion. Minimize processed and sugary foods that are low in nutrients, and be sure to drink enough water to replace what your body loses throughout the day.
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