Calorie Needs for Men

Calorie Needs for Men – Introduction

Your calorie requirements vary according to height, total body weight, ratio of fat to muscle, age, gender, genes, health and physical exercise. But in essence, a man’s calorie needs can be reasonably accurately assessed by focusing on two calorie components. Basal Metabolic Rate (BMR) and physical exercise.

To calculate your calorie needs using the recommended Harris-Benedict formula without reading more explanation of metabolism, basal metabolic rate, and so on, click:
CALORIE NEEDS FOR MEN (18+)

Calorie Needs for Men and Basal Metabolic Rate

Your Basal Metabolic Rate is the minimum number of calories needed to power your body while resting. Put another way, your BMR is the energy expended by your body to maintain normal functions, like heart beat, respiration and normal body temperature. Your BMR usually accounts for about 60-70% of your calories requirements. Typically, your BMR will peak at the age of 20 and gradually decrease by approximately 2 percent per decade, due in part to inactivity and subsequent loss of muscle tissue.

Calorie Needs for Men and Exercise

The second major calorie component is physical exercise or activity. The more exercise you take, the more calories you burn.

Calorie Needs for Men – Weight Maintenance, Weight Loss, Weight Gain

Your total daily calorie needs are the calories required to MAINTAIN your weight. In order to LOSE weight, you need to reduce your calorie intake. In order to GAIN weight you need to increase your calorie intake. One pound of weight is equal to 3,500 calories.

Thus, in order to lose one pound of weight, per week, you should either consume 3,500 fewer calories, or consume 1,500 fewer calories while burning an extra 2,000 calories in extra exercise. To gain one pound of weight, increase your calorie intake by 3,500 calories etc.

Harris-Benedict Formula to Determine Calorie Needs for Men

The Harris Benedict equation determines calorie needs for men, as follows:

    • It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.
    • It increases your BMR calorie needs by taking into account the number of calories you burn by taking exercise. This gives you your total calorie requirement.
    • To automatically calculate your calorie needs using the Harris-Benedict equation,
      click: CALORIE NEEDS FOR MEN (18+).

Drawback of Harris-Benedict Calorie Needs Formula

The only calorie variable which the Harris-Benedict formula omits is lean body mass. Therefore, this equation will be accurate for most men except the extremely muscular (these men need more calories) and the extremely obese (these men need fewer calories).

The Harris Benedict Calorie Needs Formula for Men

  • First, calculate your BMI according to this formula:
    66 + (13.7 x weight in kilos) + (5 x height in centimetres) – (6.8 x age in years)
  • To calculate your total calorie needs, multiply your BMR by the appropriate activity multiplier:

Activity Multiplier

  • If you are sedentary (little or no exercise, desk job) multiply BMR by 1.2
  • If you are lightly active (light exercise/sports 1-3 days per week) multiply your BMR by 1.375
  • If you are moderately active (moderate exercise/sports 3-5 days per week) multiply your BMR by 1.55
  • If you take heavy exercise (hard exercise/sports 6-7 days per week) multiply your BMR by 1.725
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