Many people take up fitness, be it to maintain a healthy body or to lose weight. Part of being fit is taking the right amount of calories daily. Women usually follow a 1,200 daily calorie intake. On the other hand, it’s generally higher for men.
In this article, we’ll discuss caloric intake for men. Read on below to get started.
How Many Calories Does a Man Need Daily?
The number of calories a man needs every day is usually higher than that of a woman. The reason why more are needed is that men are larger and have more muscle. The number of calories required per day is usually based on the following factors:
- Height and Weight – Since men are generally taller than women, height is a critical factor. The higher the height, the greater the weight, and the more muscle you have, the greater the number of calories you need per day.
- Physical Activity – The more physically active you are, the greater the number of calories per day you need.
- Age – As you age, you start losing muscle mass. With this, your body needs fewer calories to sustain it.
- Basal Metabolic Rate (BMR) – Basal metabolic rate is the number of calories your body requires while it is at rest. This is not the number of calories needed during an exercise.
The Caloric Threshold
The caloric threshold is the number of calories you consume per day to lose or gain weight. The number of calories needed by the body depends on your body weight and the level of exercise you are doing. For instance, if you exercise daily using your entire body, you need more calories than someone who’s sedentary and exercises just one part of their body.
To manage your weight, you need to lose or gain more calories than you burn. The following are general calorie thresholds:
Threshold Based on Weight
If you are underweight and have no chronic medical condition, the calories you need per day are 1,200 to 1,500. On the other hand, if you are overweight or obese, you need to consume less than 1,200 or 1,500 calories daily.
If a man is already healthy, 1,500 calories per day are the maximum limit for losing weight. If he is overweight or obese and is on a weight loss plan, then 1,200 to 1,500 calories are all he needs. The caloric threshold would be between 1,000 to 1,200 calories for men who weigh more.
Threshold Based on Exercise
The more intense the exercise you do, the greater the number of calories you need. As a guide, you need the following number of calories per day:
Athletes and more intense physical activity – 2,500 to 3,000 calories per day
Sedentary – 2,000 to 2,500 calories
Threshold Based on Age
The younger you are, the more calories you need per day. This is because you have more muscle mass, which needs a lot of energy. For older men, 1,200 to 1,800 calories per day is enough. You require at least 2,400 to 2,800 calories per day, the younger you are.
Calories to Gain Weight
If you’re underweight, you need a large number of calories to gain weight. Generally, you need to consume between 1,500 to 2,000 calories daily. The above is recommended for anyone who doesn’t engage in exercise.
If you’re sedentary and want to gain weight, you need to take in more than 2,000 calories daily. If you exercise daily, you need to take between 2,000 to 2,500 calories per day.
For people who are healthy but want to gain weight, the recommended calorie intake is between 1,000 to 1,500 calories daily. If you’re going to gain weight more rapidly, you need to consume more than 2,000 calories daily. It’s best to do so only under a doctor’s supervision.
Calories for Weight Loss
If you want to lose weight, you need to consume calories below the threshold. The recommended number of calories is 1,200 to 1,500 calories if underweight. If you are overweight or obese, you need to consume less than 1,200 or 1,500 calories per day.
On the other hand, you can consume 2,000 to 2,300 calories if you’re exercising regularly to lose weight. However, you should still lose weight even if you have been consuming 1,500 calories daily. If you are overweight, you should consume 1,000 calories a day.
You need to set a caloric intake depending on your health and your goals. However, the best rule of thumb is to balance your calories with the calories you burn. If you do this, you can see better results sooner.
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