Recommended calorie intake for a man
Work from home. Use this calorie calculator to determine how many daily calories your body needs to lose, gain, or maintain your weight. Male Female. Note: This calculator is very accurate in all but the very muscular will under-estimate calorie needs and the very fat will over-estimate calorie needs.
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Good nutrition: Should guidelines differ for men and women?
In the stereotypical Ozzie and Harriet family of the s, men ruled the roost while women ruled the roast. That's no longer true if it ever was , but in most households women are still in charge of nutrition. They stock the pantry, plan the menus, and fill the plates. In most households it's a good thing, since the average woman knows more about nutrition than the average man.
But when it comes to optimal nutrition, there are differences between the sexes. The differences are subtle, but they may affect a man's health. Here is a quick summary of the similarities and differences in dietary guidelines for men and women. Men and women are That's certainly true of calories; in this case, at least, men act just like big women. A person's caloric requirement depends on his body size and exercise level. Sedentary people of both genders will keep their weight stable by taking in about 13 calories per pound of body weight each day.
Moderate physical activity boosts this requirement to 16 calories a pound, and vigorous exercise calls for about 18 calories a pound. On average, a moderately active pound woman needs 2, calories a day; a pound guy with a similar exercise pattern needs 2, calories. And like women, men will lose weight only if they burn more calories than they take in. Here, too, body size is the main difference between the needs of males and females.
Despite all the hype about high-protein diets, our protein requirements are really quite modest — only about a third of a gram per pound of body weight. For a pound woman, that amounts to about 42 grams, for a pound man, 58 grams. That's a tiny difference, just about half an ounce a day. As a rule of thumb, people of both sexes and any size will do fine with about 60 grams of protein a day. But even that's not very much; 8 ounces of chicken or 6 ounces of canned tuna, for example, will fit the bill.
Most Americans get far more protein than they really need. In theory, that may not be wise. Like carbohydrates, protein provides 4 calories per gram, and excess calories from any source will be stored as body fat. Excess dietary protein increases calcium loss in the urine, perhaps raising the risk for osteoporosis "thin bones," more a worry for women and kidney stones a particular worry for men.
Carbs are gender-neutral. But that doesn't mean you should be neutral about the carbohydrates you eat. Most of those calories should come from the complex carbohydrates in high-fiber and unrefined foods, such as bran cereal and other whole-grain products, brown rice, beans and other legumes, and many fruits and vegetables. These carbohydrates are digested and absorbed slowly, so they raise the blood sugar gradually and don't trigger a large release of insulin. People who eat lots of these foods have higher HDL "good" cholesterol levels and a lower risk of obesity, diabetes, and heart disease.
A good amount of soluble fiber in the diet lowers LDL "bad" cholesterol, and high-fiber diets reduce the risk of intestinal disorders ranging from constipation and diverticulosis to hemorrhoids. Some studies have shown that fiber may help reduce the risk of colon cancer. Men need more fiber than women: 38 vs. Simple sugars are another matter; they really are empty calories. It's an area of important differences as well as similarities.
The fats on the "bad" list are the same for men and women, but the fats on the "good" list are not. To achieve these goals, cut down on saturated fat from animal products meat and the skin of poultry, whole-fat dairy products, and certain vegetable foods — palm oil, palm kernel oil, cocoa butter, and coconut. And it's just as important to reduce your consumption of trans fatty acids, the partially hydrogenated vegetable oils found in stick margarine, fried foods, and many commercially baked goods and snack foods.
Make up the difference by including more unsaturated fats in your diet. Monounsaturated fats are healthful for both men and women; olive oil is a good source. The two omega-3 fatty acids found in fish are highly desirable for both sexes. But the vegetable omega-3 is a different matter.
The problem omega-3 is alpha-linolenic acid ALA. It is particularly abundant in canola oil and flaxseed oil. Like the marine omega-3s, ALA is good for the heart, but unlike fish oil, which may reduce the risk of prostate cancer, ALA may not be good for the prostate.
It tested the effects of an ALA-enriched Mediterranean diet in patients with coronary artery disease. The Mediterranean diet differed from the standard Western diet in many respects, but because it contained a special canola oil margarine, the greatest difference was in its ALA content, which was nearly eight times higher in the protective diet.
If a canola-rich Mediterranean diet seems exotic, consider that two Harvard studies found that American men and women whose diets were high in ALA had a lower risk of dying from cardiovascular disease than people with diets low in ALA.
ALA also appears to protect against stroke. Although canola oil appears to be good for the cardiovascular system, two Harvard studies have raised concerns that ALA might be bad for the prostate.
In , the Health Professionals Follow-up Study of 47, men published a major evaluation of dietary fat and prostate cancer. It found that saturated fat from animal sources such as red meat and whole-fat dairy products was linked to a 2. A year later, a second Harvard study added to the concern. The Physicians' Health Study of 20, men did not evaluate diet per se, but it did measure the blood levels of ALA in men who developed prostate cancer and compared them with the levels in men who remained free of the disease.
Men with moderately high ALA blood levels were 3. The Harvard research from and prompted a number of similar investigations around the world. Four have supported a link between ALA and prostate cancer; three have not.
It's still an open question, but there is no question that ALA represents a dietary difference between the sexes. For women, it's a healthful fat.
For men with heart disease or major cardiac risk factors, it may also be a good choice — but men with more reason to worry about prostate cancer should probably get their omega-3s from fish and their vegetable fats largely from olive oil. In both men and women, low doses of alcohol appear to reduce the risk of heart attacks and certain strokes. For both, larger amounts increase the risk of many ills, including liver disease, high blood pressure, behavioral problems, and premature death. Men who choose to drink and can do so responsibly may benefit from one to two drinks a day, counting 5 ounces of wine, 12 ounces of beer, or 1.
But women face an extra risk: Even low doses of alcohol can raise their risk of breast cancer. So women who choose to drink might be wise to limit themselves to half as much as men. But for some, body size is responsible for slight differences. In any case, a healthful diet will provide plenty of vitamins for everyone, and a daily multivitamin will provide some insurance along with vitamin D that can be hard to get from diet alone.
Like motherhood and apple pie, it's almost an article of faith that a lot of calcium is good for you. That may be true for mothers and other women, but it may not be so true for fathers and other men. Calcium is important for women; a high-calcium diet may help lower their risk of osteoporosis.
Although it's less common, men can get osteoporosis, too; but there is much less evidence that dietary calcium is protective for men. Calcium may even be harmful for men, at least in large amounts. The worry is prostate cancer, and two Harvard studies have raised the alarm.
In , the Health Professionals Follow-up Study found that a high consumption of calcium from food or supplements was linked to an increased risk of advanced prostate cancer. The risk was greatest in men who got more than 2, mg a day. More recently, the U. A study from the Fred Hutchinson Cancer Research Center in Seattle also found a link between calcium and advanced prostate cancer. What's a man to do? Fortunately, he does not have to choose between his bones and his prostate. The solution is moderation.
The Baltimore Longitudinal Study of Aging, for example, found no link between a moderate consumption of calcium about mg a day, two-thirds of the RDA and prostate cancer.
In addition, a randomized clinical trial of calcium supplements of 1, mg a day found no effect on the prostate, but only men were in the calcium group, and the supplementation lasted just four years. Finally, the Harvard scientists speculate that a high consumption of vitamin D may offset the possible risks of calcium, so a daily multivitamin may also help.
There's not much doubt about this one: Women need more iron than men, because they lose iron with each menstrual period. After menopause, of course, the gap closes.
The RDA of iron for premenopausal women is 18 mg a day, for men 8 mg. Men should avoid excess iron. In the presence of an abnormal gene, it can lead to harmful deposits in various organs hemochromatosis. Since red meat is the richest dietary source of iron, it's just as well that men don't need to wolf down lots of saturated fat to get a lot of iron.
The tiny gender differences in minerals other than calcium and iron depend on body size. But while the dietary requirements for selenium fit this rule, men may benefit from supplements of about micrograms a day, a level about four times above the RDA. That's because both a clinical trial and an observational study suggest that selenium may reduce the risk of prostate cancer.
It's far from proven, but it's something for men to consider. It's true for both men and women. And it's also true that a healthy, balanced diet is best for both genders. But there are differences; the fine print of nutrition is one more way that the sexes are opposite. Disclaimer: As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
Harvard Men's Health Watch.
Appendix 2. Estimated Calorie Needs per Day, by Age, Sex, and Physical Activity Level
Brits should aim to reduce their calorie intake to 1, a day over their three main meals, according to new guidance from Public Health England PHE. As part of a campaign expected to launch in March called One You, PHE recommends Brits split their calories over the course of a day with for breakfast, each for lunch and dinner, and for snacks. The new guidelines are substantially lower than what we have been used to — and they may not go down too well with the public especially around Christmas, when most people eat far more than usual — but PHE says they are only figures to aim for. A PHE spokesperson has also explained that the guidelines have been deliberately set low because it expects people to underestimate their calorie intake and forget about the calories in drinks. Adults consume too many calories a day, leading to weight gain and health issues.
In the stereotypical Ozzie and Harriet family of the s, men ruled the roost while women ruled the roast. That's no longer true if it ever was , but in most households women are still in charge of nutrition. They stock the pantry, plan the menus, and fill the plates. In most households it's a good thing, since the average woman knows more about nutrition than the average man. But when it comes to optimal nutrition, there are differences between the sexes.
Calorie Calculator – Daily Caloric Needs
Calories are the energy you burn, provided by the food you eat. If you want to make sure you're taking in just the right amount of fuel for your body, you might want to consider the guidelines for men's daily calorie intake. Keeping track of the calories you eat can be a bit tedious, but if you cut out some high-calorie foods that provide little nutrition, you might just give yourself the motivation you need to examine your daily calorie intake. If your goal is weight loss , you will want to calculate your daily calorie intake needed to lose weight. If you don't want to crunch your own numbers, you can start with a Dietary Guidelines for Americans table showing estimated daily calorie needs by age, sex and activity level. The table uses as an example a 5-footinch male who weighs pounds. To get a more accurate estimate of the calories you need to maintain your current weight if you're moderately active, Harvard Health Publishing says to multiply your own weight in pounds by The Mayo Clinic also has a handy daily calorie intake calculator to help you decide for yourself how many calories you need. The intake calculator is based on your age, height, weight and activity level. According to the Dietary Guidelines for Americans , a 5-footinch, pound male should consume a daily number of calories based on on activity level and age:.
Create a Calorie Deficit in 2 Simple Steps
It's entirely possible to have too much of a good thing, which is why healthy eating plans focus on portion control as well as choosing healthy foods. It's not a simple calculation, because the number of calories you need varies: Men require more than women do, and your age, body weight and activity level play roles as well. The Dietary Guidelines for Americans suggest a range of appropriate calorie targets for men, but you'll have to decide where you fit on that continuum. The calorie levels for males provided in the Dietary Guidelines for Americans provide a useful starting point:. The distribution of calories matters, as well.
Whether you are trying to lose weight, gain weight, or maintain your weight, having a basic understanding of how many calories your body requires can help you figure out how many calories to consume. The USDA collects data about the recommended calorie ranges for men and women. Depending on your activity level and body composition, your numbers may vary. The total number of calories you consume every day is a major determining factor in your body weight.
How Many Calories Do Adults Need?
Back to Food and diet. An ideal daily intake of calories varies depending on age, metabolism and levels of physical activity, among other things. Generally, the recommended daily calorie intake is 2, calories a day for women and 2, for men.
In addition, a need to lose, maintain, or gain weight and other factors affect how many calories should be consumed. Estimated amounts of calories needed to maintain calorie balance for various age and sex groups at three different levels of physical activity are provided in Table A These estimates are based on the Estimated Energy Requirements EER equations, using reference heights average and reference weights healthy for each age-sex group. For children and adolescents, reference height and weight vary. For adults, the reference man is 5 feet 10 inches tall and weighs pounds.
Are you one of them? If you are, or these meal plans feel depressingly familiar, Sharmain Davis, a dietitian and spokesperson for the British Dietetic Association, has applied her expertise to improving them. Choose a high-protein , vegetable- and nutrient-rich option, such as spinach and red pepper omelette with granary toast and smoked salmon. And keep alcohol to a minimum too, if you want to optimise health. The dietitian says This diet is high-salt, high-fat and high-sugar, with peas. A good start here would be to make at least two meals from home, such as a scrambled egg on toast with grilled tomatoes for breakfast and perhaps a cheese salad panini and an apple, omitting the crisps for lunch.
Use the calorie calculator to estimate the number of daily calories your body needs to maintain your current weight. If you're pregnant or breast-feeding, are a competitive athlete, or have a metabolic disease, such as diabetes, the calorie calculator may overestimate or underestimate your actual calorie needs. People judge the intensity of their activities differently.
One-size-fits-all calorie recommendations do not work. They must be customized to each individual. To accurately determine your daily calorie amount above, enter your current weight, age, height, and gender into the calculator.
If you are a man who is watching his weight, you may be frustrated by some of the calorie information provided online and in magazines. But what about the number of calories per day for a man? Many women follow a 1, calorie per day plan to slim down.
Want to lose weight? Then, stop the fad diets, toss out prepackaged meals, and put your grade-school counting abilities to the test by keeping track of your daily calorie intake. Weight loss is basically accounting, but with the exact opposite goal. You want to end up in the red, burning more calories than you consume. And Kathryn Schmitz , Ph.