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Calorie intake for 100kg man

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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.

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SEE VIDEO BY TOPIC: How To Calculate Your Calorie Intake? (2 Easy Methods)

Daily Carbohydrates and Calorie Intake for Men

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The number of calories you need if you're a pound man varies based on several different factors, including your age, activity level and body composition. You can figure out a good estimate, however, to narrow down how much you should be eating each day -- whether your goal is to lose, gain or maintain your weight.

A pound man who isn't very active needs about 14 calories per pound each day, which translates to about 3, calories. For a more accurate estimate of your calorie needs, start by calculating your basal metabolic rate, or BMR, which is the number of calories you need each day just to keep your body functioning without any extra activity.

As an example, a pound man who's 5 feet, 10 inches tall and 30 years old has a BMR of 2, calories. Multiply the result by an activity factor to determine total calorie needs. Once you've calculated your BMR, either by using an online calculator or the equation, factor in your activity level.

If you get little or no exercise, multiply your BMR by 1. Multiply your BMR by 1. Thus, the pound man needs about 2, calories if he's sedentary or about 3, calories if he's moderately active. As people get older, their metabolisms slow down, at least partly from losses in muscle. This metabolism decrease means that men often gain an extra 3. Metabolism slows about 2 percent every 10 years after the age of 20, which means you need to eat about fewer calories a day when you're 40 than you did when you were Calorie-needs calculators include age in their calculations because of the typical metabolism decreases, but you can minimize the effect if you work out regularly and include both strength training and cardio exercises in your regime.

The greater percentage of muscle you have in your body, the higher your metabolism and your daily calorie needs. Each pound of muscle takes about 6 calories per day to maintain, while a pound of fat only takes about 2 calories per day.

So a muscular pound man needs more calories per day than one who has a high body fat percentage. You can use an online lean body mass calculator to estimate how much of your weight most likely consists of muscle, or visit a trained professional to have your body fat percentage calculated using skinfold calipers.

This service is also often offered at health clubs and gyms. If you'd like to lose weight, determine how many calories you need daily to maintain your weight and then subtract to 1, calories -- to slim down at a healthy rate of 1 to 2 pounds per week. The pound, moderately active man in the example -- who needed 3, calories daily to maintain his weight -- can cut back to 2, calories if he wants to lose 2 pounds a week. Men should eat at least 1, calories per day, however, because going lower will slow down your metabolism.

If cutting calories take you below 1,, you may need to settle for a slower rate of weight loss or burn more calories via exercise. On the other hand, if you're trying to gain weight, you should add calories each day to gain a pound a week.

Either way, get your calories mainly from nutritious foods, such as whole grains, lean proteins, low-fat dairy, fruits and vegetables and healthy fats such as olive oil, avocado and nuts. Limit the amount of highly processed foods, fatty foods and sweets that you eat. By Jessica Bruso.

Jessica Bruso. Based in Massachusetts, Jessica Bruso has been writing since She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University. Get your calories from healthy foods.

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Calculate Your Daily Calories

Tags: bigger muscles , fat loss , healthy tips , lose weight , muscle growth , weight gain. Categories: Nutrition. You can estimate your daily calorie needs by working out your basal metabolic rate BMR and multiplying it by your physical activity level.

As with so many things, it depends on your goals. A simple and effective way to calculate your calorie target is to multiply your weight in kilograms by 29 for fat loss or 40 for muscle gain.

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. A calorie is a unit of energy.

What Are The Average Calories Burned Per Day By Men and Women?

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Calorie Intake for Men to Lose Weight

We use cookies on our website to enhance your experience. Click here to find out more about our usage. To help us better understand the finer points of cutting, we have enlist the help of Maximuscle Ambassador Sean Lerwill. With years of experience within the fitness industry Sean has a wealth of knowledge and shares his views and opinions on the best way to cut for the Ibiza Challenge.

The daily calorie intake calculator estimates your daily calories requirements in order to maintain, lose or gain weigh based on your BMR weight, height, age and gender and physical exercise level.

It uses the most popular formula, and can help to determine our daily calorie needs in a more precise way. This calculatorTakes into account body weight and height, age, gender, and exercise level. The fight with calories is an everyday affair and knowing your daily calorie intake is a critical part of managing it properly. Bad eating habits and almost non-existent physical activity make this fight a tough one.

Daily Calorie Intake 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.

Leave us a question or comment on Facebook. Com All Rights Reserved. This calculator requires the use of Javascript enabled and capable browsers. This calculator is designed to give the allowable daily calorie input for males, see our calculator for females based on the data entered. Enter your height in feet and inches. If you are exactly 5 feet or 6 feet tall, put a 0 in the inches box.

Calorie Intake Calculator

How many kilocalories can one consume per day? How high are the average daily requirements for women and men? How are power conversion and calorie consumption related? Using the calorie calculator on this page, you can calculate…. Our body burns energy all the time — even at night. It extracts them from our food — or more precisely from the nutrients fat, carbohydrates, and protein.

Sep 7, - Men aged 19 to 70 years of age: 56 grams of protein per day (based on used to calculate the basal metabolic rate and total calories needed.

The number of calories and carbs a man should consume each day depends on his age and activity level. According to data from the Centers for Disease Control and Prevention, during the period from to , 34 percent of men in the U. Eating too many carbohydrates, especially from refined grains and added sugars, can also lead to obesity. The Institute of Medicine also encourages adult men to eat 45 to 65 percent of their total daily calories from carbohydrates.

These numbers are both wrong, and simplistic. And if you plan your fitness or weight loss goals around them it can cause you a lot of heartache. Some people need small shoes, some need big shoes, but most people are somewhere in the middle.

The number of calories you need if you're a pound man varies based on several different factors, including your age, activity level and body composition. You can figure out a good estimate, however, to narrow down how much you should be eating each day -- whether your goal is to lose, gain or maintain your weight. A pound man who isn't very active needs about 14 calories per pound each day, which translates to about 3, calories. For a more accurate estimate of your calorie needs, start by calculating your basal metabolic rate, or BMR, which is the number of calories you need each day just to keep your body functioning without any extra activity.

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