Men need to consume a different number of calories per day to maintain their weight, based on a variety of factors. Men can use the Harris-Benedict equation to figure caloric intake, which depends on age, height, weight, gender and activity level.
Basal Metabolic Rate
The first step in figuring your daily caloric needs is to calculate basal metabolic rate, which equals the number of calories your body must consume at rest for basic metabolic functions. 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). There are BMR calculators to make the task easier.
Activity Level
Next, multiply your BMR by the number that most accurately reflects your weekly activity level. For heavy exercise, multiply by 1.725. For moderate exercise of four to five days, multiply by 1.55. For light exercise of one to three days, multiply by 1.375. And for little to no exercise, multiply by 1.2.
Doing the Math
For example, a 19-year-old who is 5 feet 8 inches tall and weighs 180 pounds has a BMR of 1,922. If he lifts weights at the gym three days per week, the number that best suits his exercise level is 1.375. The BMR multiplied by 1.375 equals 2,643, which is the number of calories he should eat every day to maintain his weight.
Member Comments