Both men and women should be aware of their daily calorie requirements to ensure that they are achieving their nutritional requirements. Calories deliver energy in the form of heat to our bodies, allowing them to function.
The typical calorie intake for males varies according to age, exercise level, and goals.
What’s the Average Caloric Intake for Men?
Given that males might consume as little as 2,000 calories per day or as much as 3,000 calories per day, the average guy needs around 2,500 calories per day to maintain his body weight and activity level. These calorie consumption guidelines are based on estimated energy requirements for the typical man, also known as the “reference” man by the USDA Center for Nutrition Policy and Promotion, who stands 5 feet 10 inches tall and weighs 154 pounds. A taller or heavier guy would require more calories on average, whereas a shorter or lighter man would require less.
Factors Influencing Caloric Requirements
Many different factors can influence a man’s daily caloric requirements. The following table details the average caloric intake based on different factors. The daily caloric requirements are broken down into three sections: calories needed for basal metabolic rate (BMR), calories needed for physical activity, and discretionary calories.
Basal Metabolic Rate
BMR is the amount of energy required to keep your body functioning during rest. This includes everything from proper circulation, to breathing, to pumping blood. We use about 20% of our daily calories for the basic function of our bodies at rest.
Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure. In order to maintain a healthy body, we need to be physically active.
The amount of physical activity a man does per day can greatly influence the amount of calories he should consume. For instance, a man who works at a desk all day is not going to need as many calories to maintain his body weight as a construction worker.
Discretionary calories are the calories a person has available to consume per day that go beyond the basic metabolic needs of their body. The more physically active a person is, and the more he exercises, the higher his discretionary calorie needs will be. These calories can be used to add calories to the diet, or they can be burned off.
Calories for Men Who Want to Lose Weight
If your aim is to reduce weight, you’ll need to generate a calorie deficit. To properly reduce weight, a man should consume fewer calories than necessary. As a starting point, you can reduce 500 calories every day, or 3500 calories per week. However, you should adjust your number based on changes in your body composition.
Again, age and exercise level are critical. You may consume more calories and yet lose weight if you engage in frequent, rigorous exercise or work in a profession that requires a lot of physical effort.
Macronutrient balance is critical for weight reduction. When cutting calories, strive to plan meals around lean sources of protein and healthy carbohydrate sources such as whole grains, fruits, and vegetables. Protein and fiber-rich nutritious carbs will keep you full and content, allowing you to stick to your meal plan. Include healthy fat sources to increase satiety and maintain your body healthy.
The average caloric intake for men depends on a variety of factors. For example, physical activity plays a vital role in determining daily calorie needs. The more a man exercises, the higher his calorie needs are going to be. If a man wants to maintain his body weight, he should tally his physical activity into his daily calorie requirements.
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