Both men and women should understand their daily calorie needs to meet their fitness and nutritional requirements. Calories give energy in the form of heat so that the body can function. The average calorie consumption for men varies depending on activity level, age, weight, height, and goals. To find the number of calories you should eat in a day, you should decide if you want to gain, lose, or maintain your weight. Evaluating your daily energy requirements is also required: the more detailed information you can deliver, the more precise your calorie number is.
Having a basic knowledge of how many calories your body requires can help make necessary changes to your diet and exercise habits. However, you need not count every calorie to be healthy or achieve your fitness goals. But if you’re worried that you’re eating too few or too many calories, it’s good to start with understanding the average calories you should eat.
What are Calories?
Calories are a unit that measures energy, and all three macronutrients contain a set number of calories per gram. For example, there are nine calories per gram for fat and four calories per gram for carbs and protein. Therefore, calories indicate the energy content of the food and drink you intake — whether fats, proteins, carbohydrates, or sugars.
How Many Calories Does a Man Need Each Day?
The average quantity of calories you should consume per day relies on several factors, including your gender, age, height, activity level, current weight, and metabolic health. Your goal determines how many calories you should eat per day. For example, weight loss goals demand a caloric deficit where you eat fewer calories than you burn. You need to eat at least 500 to 1000 calories more than you normally would eat in a day to gain weight.
According to curated data, the recommended daily calorie intake is 2,500 calories a day for men. But it can be lower and higher depending on the person. For example, at a moderate activity level or men who do moderate exercise 3 to 5 times per week require 2,822 calories per day to maintain weight.
The USDA follows a 2,000 calorie per day diet on the Nutrition Facts label. But it is not a suggestion to eat 2,000 calories.
Calorie Needs for Men vs Women
Almost every calorie calculator takes gender into account. That is because a man’s body commonly requires more energy (in calories). Study data indicate that men and women show different body compositions. Men are more likely to have extra muscle mass than women. And these extra muscles or lean mass requires additional energy. As a result, men require more calories to suit the demands of their body composition. While taking height into account, men tend to be taller than women. And tall people need to eat more calories to function because of their more prominent bones and greater lean mass than shorter individuals.
Even in same sized men and women, men frequently require more calories because men show a higher lung capacity. It promotes them to work harder during workouts and physical activity and demands more calories to retain.
Calories for Men to Maintain Weight
To maintain your weight, you need to eat enough food to fulfil your daily energy needs. If you do not consume sufficient calories per day, you will lose muscle mass and fat. On the other hand, your body will store the additional energy as fat if you consume too many calories. You can use a calculator to learn how many calories you burn each day.
Here is the average calorie number for a man who needs to maintain weight. These values are as per a relatively active man of average height (approximately 5’10”) who has 175 pounds of weight:
- 20-year-old man: 2806 calories per day
- 30-year-old man: 2728 calories per day
- 40-year-old man: 2651 calories per day
- 50-year-old man: 2573 calories per day
- 60-year-old man: 2496 calories per day
- 70-year-old man: 2418 calories per day
- 80-year-old man: 2341 calories per day
Lightly active men should eat fewer calories per day to maintain weight. On the other hand, if you are very athletic (you work a job that comprises physical labour and daily exercise), you should eat more calories.
You might note that the amount of calories you need decreases with age because your metabolism slows down. As a result, you do not require as many calories to fuel your body.
Calories for Men to Gain Weight
What if you need to gain weight? How many calories should a man consume to bulk up his muscle mass? Of course, you will require to eat more than your daily energy needs to increase weight, but you should also be aware of the kind of calories you eat. If you’re trying to gain weight, you can start by increasing your calorie intake by 300 to 500 calories per day. Then, do modifications based on your changing body composition and personalised dietary needs.
The following data is for gaining weight from 20 pounds (9 kg) at a rate of one pound per week:
- 20-year-old man: 3230 calories per day
- 30-year-old man: 3153 calories per day
- 40-year-old man: 3075 calories per day
- 50-year-old man: 2998 calories per day
To make sure that you increase muscle weight and not extra fat, customise your everyday diet to boost lean mass. For example, concentrate on eating more protein, fewer processed foods with additional sugars, and restrict your consumption of refined carbohydrates. In addition, you should avoid overeating food with trans fat and saturated fat. Instead, focus on healthy sources of fat.
Calories for Men to Lose Weight
To lose weight, you will want to build a calorie deficit for losing weight. A man should consume fewer calories than he requires to lose weight effectively. You can cut nearly 500 calories per day, or 3500 calories each week, as a starting point depending on how much your current calorie intake is. Cutting your calorie intake by 500 to 1000 calories per day can help you shed 1 to 2 pounds per week, especially if other factors like being physically active and sleeping and hydrating well are taken care of. Alternatively, eating about 1,500 to 1,800 calories each day helps lose 1 to 1.5 pounds per week. But your requirements may differ. Talk with a registered dietitian to personalise your average calorie number in an endurable way.
Macronutrient equilibrium is crucial in weight loss. So when you cut calories, try to create meals around lean sources of protein and healthy carbohydrates like fruits, whole grains, and vegetables. Protein and fibre-rich complex carbohydrates will enable you to feel satisfied and provide enough calories.
Tips to Reduce Your Calories Intake
Drink More Water
One easy thing you can do for your fitness is drink more water. A study shows that staying hydrated promotes overall health, supports weight management, and keeps you satiated. A satiated person does not look for snacks to munch on and has better control over their calorie intake. Additionally, plain water is calorie-free.
Eat More Protein
As far as losing weight, eating an appropriate protein can regulate your calorie intake. For instance, studies indicate that boosting your protein intake suppresses your appetite. In addition, it can help you feel fuller for longer, meaning you aren’t snacking on high-calorie foods constantly. Furthermore, protein metabolism requires more energy, So eating a high protein diet can increase calories burned by 80–100 calories per day.
Limit Sugary Drinks
Another reasonably simple change you can make is to limit your consumption of sugar-sweetened juices, bottled fruit juices, sodas, chocolate milk, and other drinks with extra sugar. Most people don’t consider liquid calories filling like calories from solid food. However, liquid calories add up to hundreds of extra calories after drinking sugary drinks throughout the day.
Reduce your consumption of refined carbohydrates and ultra-processed foods. The word “refined carbs” refers to cereals that have lost their germ and bran, such as white bread, crackers, and white rice. Reducing your carbohydrate intake is an effective method for lowering your calories. It also helps people lose weight more efficiently.
Potential Downsides of Counting Calories
Although counting calories can be a beneficial strategy for weight loss, you should remember that there are several other factors to contemplate when selecting what and how to eat. Instead of concentrating solely on calories, it is best to follow a balanced diet abundant in a mixture of nutritious, whole foods.
If you do choose to cut calories, do not obsess over it. Calorie counting isn’t sustainable. Constantly monitoring everything you eat takes time and some effort. When life gets busy, you may not stick to calorie counting, and stress levels rise. As a result, you might start to blame yourself for not being able to stick to it and fall into obsessive behaviour. Food should bring you joy and is a vital contributor to mental health. Hence, practice calorie counting in healthy amounts.
Finally, calorie counting is not a precise science. Some days your body requires more calories, while on other days, it requires fewer. Therefore, concentrating entirely on numbers and weight may also lead to disordered eating.
There is no cheat sheet and fast rule for determining the exact amount of calories men should eat per day. Age, weight, fitness goals, genetics, and lifestyle will ultimately play a significant role in your caloric situation. In that case, you need to work with a registered dietitian to talk about caloric intake, nutrition preferences, meal planning, and optimal macronutrient consumption. Then, based on your objectives and your lifestyle, you can formulate an eating plan that meets your average calorie needs.
Frequently Asked Questions (FAQs)
Q. How many calories should a man eat a day to lose weight?
A.To shed one pound a week, a man must cut his calorie intake to 2,100 calories each day. Men who are physically athletic and walk more than three miles daily need 2,800-3,000 calories each day to maintain weight and 2,300-2,500 calories to shed one pound a week.
Q. Is eating 1500 calories a day enough for a man?
A. 1,500 calories are the least amount a man should consume daily to lose weight unless recommended by a medical specialist. With comprehensive planning on a calorie tracker, 1,500 calories enable you to get all the necessary nutrients while keeping you in a calorie deficit. But 1500 calories is not enough for an athletic or physically active man.
Q. How many calories should a 240-pound man eat?
A. A relatively active 240-pound male requires approximately 2,450 calories. If you’re not active enough, then you only need 2,200 calories. Changes in levels of physical activity will change calorie requirements.
Q. How many calories do I burn a day doing nothing?
A. The average person burns around 180 calories a day doing nothing. And sitting burns approximately 75 calories per hour. But, of course, you burn more calories per hour if you’re standing or fidgeting.
Q. What can I eat to get 2500 calories a day?
A. To get 2500 calories, incorporate a balanced diet. You can eat fruits like bananas, apples, mango, pineapple or kiwi fruit—vegetables such as kale, broccoli, and other leafy greens. Fat-free and low-fat yoghurts are also good options. Meats such as lean beef, salmon, chicken breast, and eggs or beans and lentils if you are vegetarian and a good amount of complex carbs from whole wheat bread or pasta or brown rice or millets will help you reach your calorie goals in a healthy manner.
Q. Should a 17-year-old count calories?
A. It is not essential to count calories, but you should become more informed about the foods you consume and how many calories they include. If the health or any medical condition demands it, then a 17-year-old might need to watch their calories.
Q. Is a 1300 calorie diet healthy?
A. For many people, it is stable to eat 1300 calories a day as long as you balance your meals well and ensure each meal has the expected nutrients. In common, most people can lead a healthy life by 1300 calories as long as they keep it under medical supervision.
Q. Is 15000 steps a day good?
A. Experts say 15,000 steps per day, the same as a seven-and-a-half-mile hike, are expected to increase the ultimate health boost if the pace is quick. In addition, it is good to burn calories and manage your weight.
Q. How many calories are burned sleeping?
A. You burn around fifty calories an hour while we sleep. However, every individual burns a different number of calories during sleep, depending on their subjective basal metabolic rate (BMR).
Q. How can I burn 1000 calories a day?
A. It is possible to burn 1000 calories through moderate level workouts. However, it is simpler for some people than others. For example, men and people who have larger bodies incline to burn more calories during a similar workout than females and people with tinier bodies. Some athletic people regularly burn more than 1000 calories a day exercising. You can try running, swimming, and cycling.
Q. Are 1400 calories too low?
A. 1,400-calorie diet may not be stable if you are very athletic or belong to a growing and developing age. Although 1,400 calories may be adequate for some women, it is not the same for everyone. For example, a man who generally has more muscle mass requires more than 1400 calories.