Men's caloric needs vary depending on the age, height and weight of the man, the man's average levels of activity, genes, overall health and ratio of fat to muscle. While the advice of a nutritionist is the best way to determine exactly what your caloric needs are, based on your health goals, you can estimate your caloric needs by using your current weight and energy levels in a mathematical equation.
Guidelines
The Food and Nutrition Board of the National Research Council recommends men between the ages of 23 and 50 get an approximate intake of 2,700 calories per day. Younger men may need more calories to take into account bodily growth. Older men should cut back on their caloric intake due to a slowing metabolism and lighter activity levels as they age. Look beyond the general guidelines to find the amount of daily calories recommended for your weight and exercise levels.
Exercise Levels
Before you can determine your specific calorie needs, you need to figure the amount of exercise you get on a regular basis. According to the U.S. Department of Health and Human Services, there are four levels of physical activity. A very sedentary, or inactive, person does not exercise beyond baseline activities, which are standard daily actions, such as moving around your office, that do not raise your heart rate. A man has a low level of activity if he exercises more than the baseline but for fewer than 150 minutes per week. Medium activity equals 150 to 300 minutes of exercise per week beyond baseline. High activity equals more than 300 minutes per week of high-intensity exercise. Most American men are considered sedentary, or light exercisers, and do most of their activity at their office job or other light work.
Calculating Your Needs
The Food and Nutrition Board of the National Research Council breaks activity levels into five groups. According to the Board, one way to calculate your estimated daily calorie needs is to use a formula based on your current weight in pounds and your average level of activity. The activity level factors are: Very sedentary, multiply by 13; Sedentary/Average, 14; Moderate exercise, 15.25; Very active, 16.5; Competitive athlete, 18.
ACS Calorie Counter
The American Cancer Society has created a Calorie Counter that you can use to further determine your caloric needs, located on the ACS website. For men wishing to lose weight, the ACS notes that you will need to create a calorie deficit of 500 calories per day to lose one pound per week. This can be done with a combination of reducing the calories you consume each day and increasing your daily exercise.
Member Comments