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Amount of Calories Needed to Maintain a 155-Pound Male

by
author image Erin Coleman, R.D., L.D.
Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.
Amount of Calories Needed to Maintain a 155-Pound Male
A fit young man is using his smartphone to calculate something. Photo Credit dolgachov/iStock/Getty Images

The total daily calorie requirements for a man to maintain his weight are based on his body weight -- but also on his age, height, activity level and weight-management goals. Using just body weight and activity level is a quick and easy way to estimate daily caloric needs. Online calorie calculators are useful for determining a 155-pound man’s individual calorie requirements.

General Recommendations

The Harvard Medical School Family Health Guide provides general calorie guidelines for men and women based on body weight. According to these recommendations, a 155-pound man requires 13 calories per pound of body weight if he’s inactive, 16 calories per pound if he is moderately active, and 18 calories for each pound of body weight if he engages in vigorous physical activity on a regular basis. For example, an inactive 155-pound man needs 2,015 calories, while an active 155-pound male may require up to 2,790 calories per day to maintain his weight.

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Athletes

Male athletes who are 155 pounds require more calories than active men to maintain their body weight. According to the University of Missouri Extension, male athletes often require more than 22.7 calories per pound of body weight each day, which works out to more than 3,518 calories per day for a 155-pound man. The specific calorie needs of athletes are based on the intensity and duration of their workouts. The University of Missouri Extension notes that high-calorie-burning sports include football, basketball, cross country, track and field, and swimming.

Individualized Needs

The daily food plan on ChooseMyPlate.gov provides a calculator that helps 155-pound men estimate their daily calorie needs, based on their age, height and activity level. For example, the daily food plan estimates that a 35-year-old, 155-pound man who is 5 feet 7 inches tall and exercises 30 to 60 minutes per day requires about 2,600 calories daily to maintain his body weight.

Sample Meal Plan

A 155-pound, moderately active man who needs 2,600 calories a day can use a food plan from ChooseMyPlate.gov to help him stick to his recommended calorie allotment -- and meet his daily nutritional needs. According to the daily food plan, a 2,600-calorie healthy meal plan includes 9 ounces of grains, 6.5 ounces of protein foods, 3 cups of dairy foods, 3.5 cups of vegetables, 2 cups of fruit and 8 teaspoons of oils, along with 360 extra calories. Protein-rich foods include lean meats, eggs, seafood, poultry and soy products. Nuts, seeds and nut butters are counted as either protein foods or oils.

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References

Demand Media