For an adult man, consumption daily calories generally varies between 2,400 and 2,600 calories, depending on your level of physical activity. Less active men can be satisfied with 2,500 to 2,700 calories per day, while those who perform greater physical efforts may need a higher energy intake, up to 3,000 calories. To determine your precise needs, it is essential to calculate your basic metabolism, which takes into account your weight, height, age and activity level.
It is essential to know the number of calories that you must consume daily to maintain good health, achieve your weight goals or optimize your performance. For men, calorie needs vary depending on many factors such as age, weight, height and level of physical activity. This article will provide you with an overview of calorie recommendations for men and tips for adjusting them according to your personal goals.
A man’s caloric needs based on his age
The needs in daily calories change with age. On average, an adult male aged 18 to 30 will need around 2,400 to 3,000 calories per day, especially if he is active. As he gets older, this number tends to decrease. Men ages 31 to 50 will need 2,200 to 2,800 calories, while those 51 and older will typically need 2,000 to 2,400 calories per day depending on their activity level.
Calculate basal metabolism
To determine the number of calories that a man must consume, it is important to start by calculating his basic metabolism (MB), that is to say the number of calories burned at rest. The formula is as follows:
BMR (kcal/day) = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
This calculation will give you an estimate of the calories necessary for your body to maintain its vital functions at rest.
Consider physical activity level
Once you have determined your basal metabolism, it is crucial to take into account your activity level to estimate your total calorie needs. Here are some guidelines:
- Inactive (little or no exercise): MB x 1.2
- Light activity (light exercise 1-3 days per week): MB x 1.375
- Moderate activity (moderate exercise 3-5 days per week): MB x 1.55
- High activity (intense exercise 6-7 days per week): MB x 1.725
- Very high activity (intense daily physical exercise or physical work): MB x 1.9
By multiplying your basic metabolism by the factor corresponding to your activity level, you will obtain an estimate of the number of calories necessary to maintain your weight.
Nutritional recommendations
According to nutritional recommendations, an adult male will generally need a daily consumption of approximately 2,400 to 2,600 calories to maintain weight. However, these numbers can vary depending on lifestyle and individual goals such as weight loss or gain. For example, men who want to lose weight can reduce their calorie intake, aiming for a range of around 1,500 to 2,200 calories
Use a calorie calculator
To facilitate this process, there are many online tools and calorie calculators which can help you determine your daily calorie needs based on your personal profile. These tools generally take into account your gender, age, weight, height, and physical activity level to provide you with an accurate estimate. You can explore these calculators, for example here: calorie calculator.
Problems linked to overconsumption of calories
Excessive consumption of calories can lead to various health problems such as obesity, diabetes or cardiovascular disease. It is therefore essential to monitor your calorie intake and adjust your diet accordingly, especially if you deviate from nutritional recommendations. At the same time, it is recommended to avoid empty calories, which provide few nutrients, like those found in sugary drinks and processed foods. To learn more about this topic, check out this article: empty calories.
In summary, caloric needs vary depending on age, weight, height and level of physical activity. For a man, the recommendations are generally between 2,400 to 2,600 calories per day, but this can be adjusted based on personal goals. Calculating your basic metabolism and your activity level remains a fundamental exercise for effectively managing your diet and your health.
Comparison of caloric needs for a man
| Age (years) | Recommended caloric intake (kcal/day) |
| 18-25 | 2600 – 3000 |
| 26-35 | 2400 – 2800 |
| 36-45 | 2400 – 2700 |
| 46-55 | 2200 – 2600 |
| 56-65 | 2000 – 2400 |
| 66 and over | 1800 – 2200 |
THE caloric needs vary from person to person depending on various factors such as age, weight, height and physical activity. This article focuses on the number of calories that a man should consume per day to maintain a good nutritional balance and achieve his health goals, whether for to lose weight, maintain a stable weight or gain muscle mass.
Calculating caloric needs
To determine how many calories a man should consume each day, it is essential to start by calculating his basic metabolism (MB). Basal metabolism is the amount of energy the body uses at rest to function properly. A simple formula used for this calculation is:
BMR (kcal/day) = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
This formula provides an estimate of a man’s daily calorie needs. To estimate the calories needed taking into account physical activity, simply multiply this figure by an activity factor which varies according to the individual’s level of physical activity.
Caloric needs based on physical activity
Men have different caloric needs depending on their activity level. Approximately, we can classify men according to the following levels:
- Sedentary : MB × 1.2 (little or no exercise)
- Slightly active : MB × 1.375 (light exercises 1 to 3 days per week)
- Moderately active : MB × 1.55 (moderate exercise 3 to 5 days per week)
- Active : MB × 1,725 (intense exercises 6 to 7 days per week)
- Very active : MB × 1.9 (very intense exercise or heavy physical work)
Depending on these factors, a non-athletic adult male will generally need 2500 to 2700 calories per day to maintain weight.
Recommended caloric intakes
Nutritional recommendations suggest that an adult male should consume between 2400 and 2800 calories per day, depending on your activity level. For those who want to lose weight, it is advisable to create a calorie deficit, that is to say, consuming fewer calories than the body expends. A moderate deficit of approximately 500 calories per day can lead to effective weight loss.
It is important to listen to your body
Every individual is different and it is crucial to listen to your body. Factors like stress, sleep quality and age also influence caloric needs. It may be useful to note your daily calorie intake for a few weeks to adjust your consumption according to the desired results.
Understand how many calories what a man must consume every day is essential to achieve his health and performance goals. By following recommendations adapted to your lifestyle and adjusting your diet according to your individual needs, everyone can optimize their health and nutritional balance.
Daily Caloric Needs for Men
| Age (years) | Recommended Caloric Intake (kcal) |
| 18 – 30 | 2600 – 3000 |
| 31 – 50 | 2400 – 2800 |
| 51 – 75 | 2200 – 2600 |
| Sporty | 3000 – 3500 (may vary) |
| Inactive | 2000 – 2400 |
FAQ: Calories per day for a man
How many calories should an adult male consume per day? On average, an adult male needs 2,400 to 2,600 calories per day, depending on your level of physical activity.
How to calculate a man’s basal metabolism? To determine the basal metabolic rate (MB), you can use the following formula: (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5.
What is the caloric need of a non-athletic man? A non-athletic man will generally need 2500 to 2700 calories per day to maintain weight.
How do calories needed vary by age? Caloric needs often decrease with age, so a 50-year-old man might require fewer calories than a 20 year old man.
What are the recommended intakes for weight gain? To optimize mass gain, it is common to aim 3000 calories per day or more, depending on individual goals.
How do I know if I’m eating enough calories? Listen to your body’s signals and monitor your weight. If you are stagnating or losing weight unintentionally, you may need to increase your intake.
Are there any foods to prioritize to achieve these calories? Choose foods rich in nutrients like proteins, vegetables, complex carbohydrates and good fats.
Why is it important to know your calorie needs? Knowing your needs will help you adjust your diet and achieve your goals, whether it’s losing weight, gaining muscle or maintaining your shape.
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