Calories Per Day To Lose Weight Man – For years, diets such as the ketogenic diet, the paleo diet, and “clean eating” have dominated, focusing on limiting specific foods rather than overall food consumption. But according to the International Food Information Council’s 2021 Food and Health Survey, counting calories seems to be the most popular way to eat again.
Do men now have to count every calorie to stay fit or reach your fitness goals? Absolutely not.
Calories Per Day To Lose Weight Man
But is it helpful to have a basic understanding of how your body uses the energy it gets from food? sure.
How To Find Your Daily Calorie Need
You no doubt have an idea of what a calorie is. After all, packaged food and fast food menus list calories, and it’s hard to talk about nutrition or fitness without mentioning calories. You may have even tried popular calorie trackers like MyFitnessPal or Noom.
But do you really know what calories are and why are they so important? Do you know how many calories you actually need in a day? (We’re referencing real numbers, not general advice that weight loss apps can spew.)
Here we’ll discuss what a calorie actually is, what factors affect your energy needs (also known as your metabolism), and how to estimate the number of calories that’s right for you.
Technically, when we talk about calories, we’re actually talking about kilocalories. According to the United States Department of Agriculture (USDA), a kilocalorie is the amount of heat it takes to raise the temperature of 1 kilogram of water by 1 degree Celsius.
How Many Calories Should You Eat A Day? Guidelines From The Usda
Calories are therefore a measure of energy. All three macronutrients contain a certain number of calories per gram: 4 calories per gram for carbohydrates and protein, and 9 calories per gram for fat. (Alcohol is not a macronutrient and has no nutritional value; it has 7 calories per gram.)
In addition to each macronutrient’s unique functions, their calories provide the energy our bodies use to function. We need calories to get around, as well as all the basic body functions we perform at rest, from DNA synthesis to hormone production to sending chemical messengers throughout the body to keep things running smoothly.
According to the Centers for Disease Control and Prevention (CDC), the average American man under 40 is 5 feet 9 inches tall and weighs 197 pounds. At a moderate activity level (3-5 times a week moderate exercise), he needs about 2,822 calories per day to maintain his weight.
If weight loss is the goal, the USDA says reducing calorie intake by 500 to 1,000 calories per day can safely lose 1 to 2 pounds per week. For the average American, that’s between 1,822 and 2,322 calories per day. That said, cutting calories drastically can be counterproductive, as you can end up getting so hungry that you overeat.
How Many Calories Should You Eat To Lose Weight?
The exercise factor is also important: If you burn 500 calories a day through physical activity, cutting 1,000 calories will actually result in a 1,500-calorie deficit, which is too much.
If you’re trying to gain weight, the Cleveland Clinic recommends increasing your calorie intake by 300 to 500 calories per day — 3,122 to 3,322 calories per day for the average person, assuming their activity level stays the same.
“The main factors that determine how many calories a person needs include birth gender, age, genetics, body size, and daily activity level,” says New York nutritionist Anya Rosen. Effects, such as body composition, dietary behavior, injury or illness. “
In general, men burn more calories than women because they are generally taller. Men also tend to have more muscle and less fat, which affects calorie burn, explains Future exercise scientist and performance coach Kyle Gonzalez.
How Many Calories In A Pound Of Body Fat?
Injuries and illnesses can also temporarily increase the number of calories you need. Healing from severe burns or other large open wounds requires extra energy and protein. Cancer can greatly increase your calorie consumption. When you have a fever, you need extra calories to compensate for your higher body temperature. Even fighting a cold takes energy.
While it is possible to estimate how many calories you need per day, there is one major caveat: “There are many different formulas for determining calorie needs, but they all have large margins of error because of so many influencing variables to control for,” says said Luo Sen.
Scientists use a method called indirect calorimetry to measure exactly how many calories a person burns per day, but it’s expensive, time-consuming and unavailable to most people.
“I’ve found that the best way to determine your calorie needs (assuming you’re not in a research setting) starts with making sure you’re currently maintaining your weight,” Rosen said.
How Long Does It Take To Gain Weight?
“Once your weight has stabilized, track your food intake for 1 to 2 weeks without changing your usual diet. The average calorie count over this time period can be a good estimate of your maintenance calorie needs, which you can adjust according to your goals. “
You can also try a formula to estimate your calorie needs, which is easy to do with an online calorie calculator from a trusted source. This one, from the American Council on Exercise (ACE), takes into account your age, weight, gender, height and activity level, from sedentary to very active, to determine your calorie needs.
Muscle burns more calories than body fat, although the difference is not as great as is sometimes thought. “The statement ‘muscle burns more calories than fat’ is true, but misleading,” Rosen said.
The best estimate we have is that a pound of muscle burns 6 to 7 calories per day. “That’s the equivalent of about a slice of cucumber,” Rosen said. Fat, on the other hand, burns about two calories in the same period. So adding muscle will increase the number of calories you burn — and so will adding fat, albeit to a lesser degree — but not by a huge amount. An extra 10 pounds of muscle can add just 60 calories a day to your total calorie burn.
Eating 1400 Calories Per Day & Not Losing Weight (why?)
In fact, the size of other body parts may play a more important role in your daily calorie needs. A 2011 study found that more than 40 percent of the differences in total calorie consumption between people could be explained by changes in the size of their internal organs.
Of course, your activity level plays an important role in your energy needs. It’s not just your exercise that burns calories, it’s how active you are at work and at home. A physically demanding job burns significantly more calories than a job where you spend most of your time sitting at a desk, and it makes a big difference to commuting every day by cycling or walking instead of driving. It is important to consider all of these factors when determining your physical activity level.
Yes, you should also consider your workouts. “Cardio training not only burns calories faster, but you burn more total calories per workout,” says Gonzalez. “On the other hand, strength training is usually anaerobic (anaerobic) in nature and helps you build muscle and boost your metabolism.” He explains that you burn fewer calories per session, but your metabolism (calories burned) will stay high for a longer period of time. Plus, you’ll gain muscle mass, which will slightly increase your calorie burn and may support better overall health.
“A healthy mix of strength training and cardio training of varying intensities, frequencies, durations, and types is always best when developing an exercise program,” says Gonzalez.
How Many Calories Should You Burn Daily To Lose Weight?
Ultimately, it is not necessary to count calories to be healthy. If you feel good and maintain a constant energy level throughout the day, you probably don’t have to worry about calculating your calorie needs, as you have a good chance of reaching your goals.
However, if you’re concerned that you’re taking in too few or too many calories, understanding the cause of your calorie burn can help you understand what your body needs.
Christine Byrne, MPH, RD, LDN, is a registered dietitian and owner of Christine Byrne Nutrition, a private practice serving clients in Raleigh, NC and virtually all over the country. She specializes in eating disorders and eating disorders and takes a weight-inclusive approach to health. A longtime journalist, she has worked as a food editor at BuzzFeed and Self, and her work has appeared in dozens of national media, including Outdoor, HuffPost, EatingWell, Food Network, Glamour, Bon Appetit, Health and more.
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