The prevalence of obesity is rising, and the excess weight can have many negative effects on men. Besides joint pain and an increased risk of heart disease, obesity can contribute to infertility in men. You can avoid these problems by keeping track of how many calories you should eat each day to stay at a healthy weight. Prevention is always better than the cure.
Many factors determine how many calories you will need if you are a 35-year-old man. A tall man will typically require more calories than a short man. A man who works to build muscle has a need for more calories than a man with an average amount of muscle. Your occupation can determine how many calories you should eat as well. If you have an office job, you will require fewer calories than a man who works as an outdoor tour guide, for example. Your weight also determines the amount of calories you should eat. Unless they are overweight, men who weigh more should eat more calories than thinner men.
The University of Maryland Medical Center recommends using a simple formula to determine your daily calorie needs. If you are moderately active, multiply the number of pounds you weigh by 15. If you are sedentary, multiply your weight by 13. This will give you the approximate number of calories you need to eat each day in order to maintain your weight. This calculation does not take age into account, but will likely be accurate within a range of 50 to 100 calories.
Basal Metabolic Rate
Basal metabolic rate calculators take age into account, but not activity. Your BMR represents the number of calories you must eat simply to stay alive while watching your favorite television programs from the comfort of your sofa. For example, a 35-year-old man who weighs 180 lbs. should consume a minimum of 1,838 calories each day. This calculation provides a baseline number of calories that you should eat each day. The more active your lifestyle, the more calories above your BMR you should eat. One way to tell if you are on track is to monitor both your caloric intake and your weight. If your weight goes up or down, simply adjust the number of calories you eat accordingly.
Type of Calories
When calculating the number of calories you should eat each day, don't overlook the importance of eating the right type of foods. You are likely to have better health if you avoid insulin-spiking refined carbohydrates and foods that contain preservatives, artificial coloring and ingredients that you cannot pronounce. Incorporate a healthy balance of vegetables, fruits, grains and protein into your diet on a daily basis. When you combine a healthy diet with exercise, you are unlikely to experience problems with your weight.