Sedentary Males
Sedentary
males from 18 to 40 years old need around 2,400 calories, according to
the U.S. Department of Agriculture. The sedentary male's caloric needs
decrease to 2,200 from age 40 to 60, then drop to 2,000 for the
remainder of the lifespan.
Moderately Active Males
Men
who exercise for around 30 minutes a day on a regular basis are
categorized as moderately active by the U.S. Food and Drug
Administration. Moderately active men who are 18 to 25 years old need
about 2,800 calories per day. From 26 to 45, the recommended caloric
intake dips to 2,600. From 46 to 65, it hovers around 2,400 before
dropping to 2,200 for men 66 to 75. Moderately active men over 75 need
about 2,000 calories.
Active Males and Athletes
Highly
active men must put away a lot of calories to maintain their weight.
Men 18 years old need as much as 3,200 calories. Men 19 to 35 need about
3,000 to fuel an active lifestyle. Men 36 to 55 need to take in about
2,800, while those 56 to 75 should try to consume around 2,600 calories.
Active men over 75 need 2,400 calories.
There are many ways of determining personal daily caloric intake, one of which is called the Harris-Benedict Formula . It is the easiest way to calculate Basal Metabolic Rate (BMR). It factors in gender, bodyweight (in kilograms), height (in centimeters), and age. The formula works as follows: *Note that 1 kilogram = 2.2 pounds; 1 foot = 30 centimeters
BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
For example: 1- Male: 66 2- Weighing 75 kilos: (13.7 x 75) =1,027.5 3- 175cm tall: (5 x 175) = 875 4- 28 years old: (6.8 x 28) = 190.4
Add steps 1 to 3 and subtract step 4 from the total, which should amount to 1,778.1.
Wait, you may need more calories...
Sedentary = BMR X 1.2 (little or no exercise)
Lightly active = BMR X 1.375 (light exercise 1-3 days a week)
Moderately active = BMR X 1.55 (moderate exercise 3-5 days a week)
Very active = BMR X 1.725 (hard exercise 6-7 days a week)
Extremely active = BMR X 1.9 (heavy daily exercise)
In this case, if the male from the example above is moderately active, take 1,778.1 and multiply it by 1.55. This raises the amount of calories to 2,756 each day.
Your daily caloric intake Calculator
BMRThere are many ways of determining personal daily caloric intake, one of which is called the Harris-Benedict Formula . It is the easiest way to calculate Basal Metabolic Rate (BMR). It factors in gender, bodyweight (in kilograms), height (in centimeters), and age. The formula works as follows: *Note that 1 kilogram = 2.2 pounds; 1 foot = 30 centimeters
BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
For example: 1- Male: 66 2- Weighing 75 kilos: (13.7 x 75) =1,027.5 3- 175cm tall: (5 x 175) = 875 4- 28 years old: (6.8 x 28) = 190.4
Add steps 1 to 3 and subtract step 4 from the total, which should amount to 1,778.1.
Wait, you may need more calories...
Sedentary = BMR X 1.2 (little or no exercise)
Lightly active = BMR X 1.375 (light exercise 1-3 days a week)
Moderately active = BMR X 1.55 (moderate exercise 3-5 days a week)
Very active = BMR X 1.725 (hard exercise 6-7 days a week)
Extremely active = BMR X 1.9 (heavy daily exercise)
In this case, if the male from the example above is moderately active, take 1,778.1 and multiply it by 1.55. This raises the amount of calories to 2,756 each day.
