Calories For Weight Maintenance For Men

A healthy weight is an important goal for good health. If you are a man who has achieved a healthy weight, you might wonder how many calories you should consume each day to maintain it. To maintain a healthy weight, you need to achieve energy balance --- when the number of calories you consume is equal to the number you burn through physical activity. Consult your doctor before beginning any new diet or exercise regimen.

Determine If Your Weight Is in the Normal Range

Calories are a measure of energy in food. The first step in assessing how many calories you need to maintain your weight is to make sure that your weight is in the healthy range, by calculating your body mass index. If you are an adult male 20 years of age or older, enter your height and weight into the Centers for Disease Control and Prevention's Adult BMI Calculator. This tool will tell you if you are obese, overweight, at a healthy weight or underweight. If you are obese or overweight, you need to reduce your daily calorie intake or increase your physical activity. If you are underweight, you should visit your doctor to develop an individual eating plan based on the calories you need to achieve a healthy weight. If your weight is in the healthy range, you should work to maintain energy balance.

Number of Calories Recommended for Men to Maintain Weight

The number of calories you need to maintain a healthy weight depends on your age and physical activity level. As you get older, you need fewer calories each day. If you are between 19 and 30, you should consume 2,400 to 3,000 calories each day, according to the CDC. If you are between 31 and 50, you should consume 2,200 to 3,000 calories each day. If you are 51 or older, you should consume 2,000 to 2,800 calories daily.

Calorie Recommendations and Physical Activity

The number of calories you need each day depends on your physical activity level. If you are inactive, or sedentary, you should only consume the minimum number of calories recommended per day. However, the CDC recommends that you engage in moderate aerobic activity for at least two hours and 30 minutes each week. Moderate or vigorous exercises can include activities like brisk walking or running. You should also do muscle-strengthening exercises, like lifting weights, two or more days per week. If you follow these recommendations or exercise even more frequently or intensely, you will be able to consume more calories and still maintain your healthy weight.

Managing Your Diet

If you are working to maintain a healthy weight, it is important for you to eat carefully. In addition to exercising regularly, choosing lower-calorie foods and smaller portion sizes can help you maintain a healthy weight. You should avoid foods high in calories, such as fast foods and sugary drinks. Replace these with lower-calorie fruits and vegetables and water. If you are trying to maintain a healthy weight, you may need to pay attention to the size of portions you eat.