How Many Calories A Man Should Eat To Lose Weight?

Men generally have more muscle mass and less body fat than women, and, as a result, typically have higher calorie needs. Appropriate calorie targets to support healthy weight loss in men vary by individual depending on lifestyle. Your composite of muscle to fat alters as you age, which also factors into your calorie target, since your energy needs typically decrease as a result.

Factors

To determine an appropriate calorie target for weight loss, first estimate your energy needs based on your age and activity level. Men age 19 to 30 need approximately 2,400 calories to support an inactive lifestyle, 2,600 to 2,800 calories for a moderately active lifestyle and around 3,000 calories to support an active lifestyle, according to the American Heart Association. Energy needs for inactive 31- to 50-year-old men decrease to 2,200, while moderately active men need 2,400 to 2,600 and active men need 2,800 to 3,000 calories. Calorie needs decrease by 200 for men at each activity level after age 50.

Identification

When you meet your energy needs based on your age and level of activity, you're actually countering your caloric intake with the number of calories you burn through metabolic function and your existing exercise regimen. To lose weight, you need to reduce your caloric intake below your energy needs. Cutting 250 to 1,000 calories from your eating plan each day results in a weight loss of 1/2 to 2 lbs. per week. If your estimated energy needs indicate you need 2,600 calories to maintain your weight, for example, limit your daily caloric intake to 2,100 to foster a weekly loss of 1 lb.

Features

A balanced diet is an important component in healthy weight loss. The American Dietetic Association, or ADA, recommends that men eat at least 2 cups of fruit, 2.5 cups of vegetables and five servings of whole grains daily, as well as lean protein in moderation and reduced-fat dairy products. In addition, you need to eat tomatoes once a week to promote prostrate health, consume two to three servings of fish per week and limit saturated fats, according to the ADA. Adult men need 38 g of fiber and 4,700 mg of potassium daily.

Concerns

Men tend to carry excess weight in their midsection. A waist measurement of 40 inches or more may put you at increased risk for diabetes, stroke and high blood pressure, according to the Weight-control Information Network website. Increasing your level of physical activity in conjunction with a reduced-calorie diet can help you increase your calorie deficit and further support weight loss. In addition, physical activity can help reduce health risks associated with obesity and being overweight, according to the Centers for Disease Control and Prevention.

Considerations

Since energy needs vary by individual, you may need to adjust your caloric intake to find the best target for weight loss. If you set a calorie goal and don't experience weight loss at a healthy rate of 1/2 to 2 lbs. per week, adjust your target up or down 200 calories weekly until you find an appropriate calorie goal. The minimum healthy calorie intake for men outside of a medically supervised program is 1,500 calories per day, according to MedlinePlus.