Calorie Intake For Males To Lose Weight

Losing weight is a product of the body's natural metabolism, as well as diet and exercise habits. Men generally have an easier time losing weight because of their higher percentage of lean body mass and faster metabolism. The exact amount of calories needed to lose weight depends on your body's specific energy needs. Weight loss is most effective when it is slow and progressive, rather than rapid. Exercise provides a healthy way to speed up the weight-loss process.

Energy Requirements

To lose weight, you need to determine your daily energy requirements. The body needs energy to perform all activities, and it receives this energy from the calories you consume through food. Your energy requirements are determined by your age, activity level, lean body mass and the food you eat. You can calculate this information using what's known as the Harris Benedict Formula, although you can find numerous online calculators that will crunch the numbers for you.

Caloric Deficit

Once you know your daily caloric requirements, you can begin to put together a healthy, balanced weight-loss diet. Weight loss occurs when you burn more calories than you take in through food, and you need a 3,500-calorie deficit to lose 1 lb. The maximum rate at which you can lose fat is about 1 to 2 percent each week, so a 175 lb. man can likely lose up to 3.5 lbs in one week.

Calorie Restriction

Healthy, moderately active adult men need about 2,000 calories each day, or 14,000 calories each week. To lose 1 lb. of fat, you would simply need to limit your diet to 10,500 calories per week, or about 1,500 calories each day. Restricting your caloric intake by more than 500 calories a day may cause severe dehydration, nutrient deficiency and losses in muscle rather than fat. The healthiest weight-loss programs are gradual.

Exercise Factors

You can increase the rate at which you lose weight by exercising. Exercising increases your caloric expenditure and can contribute to the 3,500 calorie deficit you need to lose 1 lb. Running is generally considered to be the best all-around exercise for losing weight, and jogging at a moderate pace burns about seven calories a minute. Running for 30 minutes would burn about 210 additional calories, so you would then only need to limit your caloric intake to 1,790 each day and still be able to lose weight.