Men can easily determine how much they should be eating using the Harris-Benedict Equation, which takes into account not only weight, but also height, age, activity level and gender.
Basal Metabolic Rate
The first step in determining your daily caloric need is to find your basal metabolic rate, which is the number of calories your body needs to function at rest. For men, the formula is: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.76 x age in years).
Activity Level
The final step is to multiply your BMR by one of the following numbers that best represents you. If working out isn't part of your life at all, multiply your BMR by 1.2. If you work out or play sports 1 to 2 times per week, multiply by 1.375. If you participate in 3 to 5 days of exercise, multiply by 1.55. And if you're exercising more than 5 times per week, multiply by 1.725.
Doing the Math
Using the BMR calculator available at bmi-calculator. net, you can work out your caloric needs by working through the Harris-Benedict Equation yourself. For example, a 54-year-old, 5 foot 11 inch male weighing 212 lbs. has a BMR of 1,921. He plays tennis 4 to 5 times per week, meaning his BMR is multiplied by 1.55 for a daily caloric total of 2,977.
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