Many nutrition experts recommend eating three meals and two to three snacks every day. Eating more frequently throughout the day keeps the metabolism elevated and the body energized from morning until night. Calories should be divided evenly throughout the day. Calorie needs are not 'one-size-fits-all,' but there are general guidelines for men of all ages and factors that affect energy (calorie) needs.
The Three Main Factors
For all individuals, there are three main factors that make up the energy efficiency ration, or EER. These include basal metabolic rate (BMR) or resting metabolic rate, (the amount of energy required to keep your organs functioning and all your cells alive and well at complete rest), the thermic effect of food and physical activity level. BMR dictates two-thirds of your total calorie needs. The thermic effect of food is the amount of calories required to digest food, and it is minimal, accounting for only 5 to 10 percent of your total calorie needs. Physical activity is the third major factor. Those that exercise regularly require more calories than sedentary, or physically inactive individuals.
Estimated Energy Requirement
EER is the dietary energy intake measured in calories that is needed to maintain energy balance in healthy, moderately active Americans. There are EERs for each age group and gender. Young adults, ages 19 to 30 years, require more calories to be healthy than later in life. Males, of average (normal) height and weight, ages 19 to 30 years require 2,400 to 3,000 calories, those 31 to 50 years require 2,200 to 2,800 calories and men over the age of 51 require 2,000 to 2,600 calories daily to be healthy.
EER With Physical Activity
Level of physical activity make the most difference in calorie needs for adult men. Men that are physically active have more lean muscle mass. Muscle mass requires additional calories to maintain itself. Calories are expended during exercise, causing a deficiency that must be replaced, otherwise, weight loss will occur. For example, a sedentary 25-year-old male needs approximately 2,400 calories daily to maintain health. If this man is very physically active (participates in moderate to vigorous exercise at least five days per week), he needs an additional 600 calories daily, or about 3,000 calories.
Factors That Affect BMR
There are many external (and internal) factors which affect total daily caloric requirements or basal metabolic rate. Factors that increase BMR include an increase in body temperature, such as occurs with fever. Elevated levels of stress, cigarette smoking, caffeine and living in a hot climate all increase BMR as well. The taller or larger a man is, and/or the more muscle mass a man carries, the more calories he needs to maintain overall health. Age is a factor as well. A man's calorie needs, or EER, decreases by about 10 percent every decade beyond age 30.
Considerations
Relative body weight is the preferred indicator of energy needs and/or adequacy. Therefore, to gain or lose weight, caloric intake must be adjusted accordingly. To lose 1 lb in a week, you must create a deficiency of 3,500 calories, or about 500 calories daily. This may be accomplished through a reduction in food intake, as well as an increase in physical activity level. State of nutrition is another important consideration in caloric needs. During illness or injury, you may require more calories to maintain body weight. Calorie requirements can only be estimated. How you look, feel, and perform as well as overall energy levels are indicative of caloric adequacy.
References
- Dietary Guidelines for Americans: Estimated energy requirements
- Nutrition for Foodservice and Culinary Professionals, 6th ed; Karen Drummond and Lisa Brefere; 2007
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