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Calorie intake for a man trying to lose weight

Are you trying to cut calories to lose weight? If so, you may be confused by all the numbers you see online and in magazines. It's hard to figure out exactly how many calories to cut to lose weight effectively and keep the pounds off for good. But don't worry. Cutting calories is easier than you might imagine—once you get the facts. There are different ways to lose weight, but all of them require that you change your daily calorie balance.

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SEE VIDEO BY TOPIC: How many calories should men eat to lose weight?

Create a Calorie Deficit in 2 Simple Steps

The daily recommended calorie intake for men to lose weight is different for each individual. To get leaner, you need to figure out how many calories your body is burning per day and then adjust your diet to eat less and reduce your energy intake. The number of calories for men's weight loss depends on your goals.

Fat loss requires a caloric deficit, meaning that you need to take in fewer calories than you burn. This is the key to achieving a healthy body weight, according to the National Heart, Lung and Blood Institute. While it sounds simple, it's a complex and challenging process. Figuring out how many calories you burn every day is difficult.

Tracking your food intake isn't simple either. Men trying to lose weight should start by figuring out their daily energy expenditure. One pound of fat has about 3, calories worth of energy. That means you need to burn roughly that many calories to lose one pound of fat. You can do that by taking in fewer calories than you expend.

The average calorie intake for men is higher than that for women. The reason, according to Harvard Medical School , is the difference in size between sexes. Men tend to be taller, weigh more and carry more muscle mass than women. Being bigger increases the amount of energy your body expends, which means you need more calories per day.

To give you an idea of how many calories men generally need per day, the Office of Disease Prevention and Health Promotion crafted a table that shows how many calories are required based on your age and gender. Generally, the guidelines recommend between 2, and 3, calories per day for men. These recommendations are broken down by age and activity level.

For example, year-old men should consume:. These blanket recommendations take into account only three variables: age, gender and activity level. Several other factors may influence your specific daily calorie needs. Perhaps the biggest variable is your resting metabolic rate. The amount of energy your body needs when you're not doing anything is known as the resting metabolic rate. This is your energy expenditure while you're sleeping, for example.

There are online calculators you can use, like this one from the National Academy of Sports Medicine. These calculators use a basic formula called the Harris-Benedict equation to figure out your calorie needs at rest. The formula uses your height, weight, gender and age to determine your resting energy expenditure. While it's still a rough estimate, it still gives you an idea of how many calories you burn without exercise.

Resting metabolic rate is only half the battle. Now you need to figure out how many calories you burn through exercise. One option is to wear a heart rate monitor or fitness tracking device that can estimate how much energy you burn when doing a given exercise or activity. Once again, these are rough estimates and may not be fully accurate. Consider using a table like this one from Harvard Medical School to determine your energy expenditure. It shows the calories burned during various activities and gives a few estimates based on body weight, such as , and pounds.

You can use the table to estimate how many calories you torch in the gym, for example. Not all activity counts as a workout. Walking to and from work, doing the dishes and mowing the lawn are all examples of activity not counted as exercise. You still burn calories during these activities, but it's often something you don't think of when you're doing it.

While you probably don't burn as many calories washing dishes as you do in the gym, your total energy spent from NEAT can number in the hundreds of calories expended per day. Over time, that adds up. Although there's no easy way to calculate NEAT, wearing a fitness tracking device that counts your steps or measures your heart rate can help.

Several less obvious factors may affect your calorie needs for the day. The Cystic Fibrosis Foundation explains that people with immune disorders need to consume extra calories to fight off illnesses.

Your immune system, when attacked, consumes more energy to fight off bacteria or viruses. This means that fighting off or getting over illnesses can make you burn additional calories. There are many factors most people don't even think about when it comes to raising daily calorie expenditure. For that reason, it can seem almost impossible to accurately measure this variable.

A good way to know if you have the correct calorie intake for weight loss for males is to measure your weight with a scale. If your body weight drops over time, you know your calorie intake is low enough. Keep in mind that your weight can fluctuate day-to-day depending on how much you're eating and drinking, so try to monitor your results over several days and notice whether it's trending up or down. Read more: Daily Calories for 6' Tall Men.

To get into a negative energy balance, you need to burn more calories, consume fewer or both. Exercising more can help, but you might need to figure out ways to eat less. Most people focus on what they eat, but liquid calories can be just as important. Soda, alcohol and fruit juice are all examples of beverages that you may want to cut back on or eliminate to reduce your calorie intake.

Also, try to eat smaller portions. The CDC warns that people tend to eat more than a serving size without realizing it. You can see the serving size of most foods on the nutrition label. Use that to calculate the number of calories you're consuming at each meal.

Fill up on vegetables and fruits to stay full longer and cut calories. You can substitute veggies for meat and cheese in a sandwich or swap a side of chips or fries for salad or fruit. Vegetables are less calorie dense than high-carbohydrate foods like potato chips or french fries. Andra Picincu is a certified nutritionist and personal trainer with more than 10 years of experience.

Her mission is to help people live healthier lives by making smarter food choices and staying active. In her daily life, Ms. Picincu provides digital marketing consulting and copywriting services as well as nutrition counseling. She owns ShapeYourEnergy, a popular health and fitness website. In , she launched a local nutrition office and partnered up with local gyms to help their clients take the steps needed to better health.

Picincu is a regular contributor to these platforms where she provides either health-related content or coaching to those who are interested in achieving a balanced lifestyle.

Connect on LinkedIn. Henry Halse. Henry is a freelance writer and personal trainer living in New York City. You can find out more about him by visiting his website: henryhalse. How much calories you eat to lose weight is different for each person. Share this article.

Calculate Your Daily Calories

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.

This simple trick cuts the confusion. Now that January is well underway and new year resolutions have been made, many of us are vowing to save more money, get enough sleep, and, you guessed it, get healthier or feel better by losing some weight. Shedding extra pounds is always a top resolution shared by millions of people.

The Calorie Calculator can be used to estimate the number of calories a person needs to consume each day. This calculator can also provide some simple guidelines for gaining or losing weight. The following converter can be used to convert between Calories and other common food energy units. This Calorie Calculator is based on several equations, and the results of the calculator are based on an estimated average. The Harris-Benedict Equation was one of the earliest equations used to calculate basal metabolic rate BMR , which is the amount of energy expended per day at rest.

How many calories should I eat a day?

See what a day's worth of food looks like on a 1,calorie diet. Plus, get a sample meal plan to help you lose weight with healthy ideas for breakfast, lunch, dinner and snacks. When you're trying to eat better or lose weight, sometimes you just want someone to tell you what to eat. Most people will lose weight following a 1, calorie diet. To estimate how many calories you need each day to stay at the weight you are right now, multiply your current weight by This formula is used in many clinical weight-loss trials and assumes the person using the equation is sedentary. If you're an active person, you may find you need more calories than what you calculated to feel satisfied during the day. The best gauge for whether you're at the right level is how satisfied you feel you shouldn't be hungry all day!

Balancing Your Calorie Intake to Maintain a Healthy Weight

The daily recommended calorie intake for men to lose weight is different for each individual. To get leaner, you need to figure out how many calories your body is burning per day and then adjust your diet to eat less and reduce your energy intake. The number of calories for men's weight loss depends on your goals. Fat loss requires a caloric deficit, meaning that you need to take in fewer calories than you burn.

Each of these 6 are explained below, along with charts showing the calories needed for weight loss at different rates, so you can work out a ball-park figure for yourself.

You could spend your whole life reading about all the ways you can go about losing weight, but it really boils down to one thing — you need to burn more calories than you consume. For more information on calorie counting we spoke to dietitian Lucy Perrow, speaking on behalf of the British Dietetic Association. This depends on numerous factors — gender, height, weight, amount and type of activity, metabolism, genetics. The guidelines for recommended daily calorie intake is 2, calories a day for women and 2, for men, but this is very general and I would usually recommend people calculating their own requirements.

Low-Calorie Diets Mean High-Quality Lives, Research Shows

Back to Eat well. Many of us are eating too much and not being active enough. That's why nearly two-thirds of the adult population in England is overweight or obese. Find out how much you should be eating and how to cut the calories.

SEE VIDEO BY TOPIC: How Many CALORIES Should I Eat to LOSE WEIGHT - how many calories do i need - calorie intake to loss

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How to Figure Out Exactly How Many Calories You Need to Lose Weight, According to a Nutritionist

For people who've tried a low-calorie diet in the past, the thought of cutting calories each day probably brings back bad memories. Most diets involve reducing calories in some way or another: Some introduce foods that fill you up faster but contain fewer calories, such as fruits and vegetables in place of processed foods. Other diets restrict your options, and eating the same food sources becomes repetitive and less interesting, so you consume fewer items. Some people go on a very low-calorie diet for rapid weight loss, often consuming only calories a day. This type of diet usually includes special foods such as shakes, bars, or soups to replace meals and for added vitamins.

If you've lost a significant amount of weight, increased your exercise or made any Simply use the Diet Assessment Calorie Calculator tool to help you find the Male, Female Try comparing this number with your Body Mass Index (BMI).

Are you trying to lose weight? This calculator will help you determine a daily caloric intake for your desired goal. Then choose a daily activity level from the available pull-down menu. Enter how much you'd like to lose and a time period that you would like to achieve your goal during. The above should give a fairly accurate calorie number for reaching your goal, but to get a most accurate Total Daily Energy Expenditure TDEE , get your body composition tested and enter your stats in the "body fat percentage" field.

Is Calorie Counting A Good Way To Lose Weight?

Our calorie calculator will tell you how many calories you need to consume each day to maintain your current weight. Are you looking to maintain your current weight? Then choose a daily activity level from the available pull-down menu.

How Many Calories Do You Need to Lose Weight?

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.

Counting the calories in each morsel of food that you eat is not the way to go. But you can get a general idea of how many total calories you should eat each day, to either maintain or lose weight , with the following formula:.

When most of us think of calories, we think of how fattening a food is. In dietary terms, calories are the amount of energy that a food provides. If we consistently take in more energy than we need, we will gain weight. If we take in too little energy, we will lose weight, fat, and eventually muscle mass.

Calorie Intake for Men to Lose Weight

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