Many men have no idea about how many calories they need to consume in a day.

According to a study published in the Journal of the Academy of Nutrition and Dietetics, among 2,000 men surveyed, only 12 percent were aware of the number of calories they needed per day. This shows that there is a lack of knowledge about nutrition among men, and it could potentially lead to health problems.

Factors That Affect Calorie Requirements

Calorie requirements vary from person to person due to several factors, including age, gender, height, weight, and level of physical activity.

Men usually need more calories than women because they typically have more muscle mass, which requires more energy to maintain.

For example, a sedentary 25-year-old man who is six feet tall and weighs 200 pounds needs approximately 2,400 calories per day, while a sedentary 25-year-old woman who is five feet four inches tall and weighs 140 pounds needs around 1,800 calories per day.

The Importance of Knowing Your Calorie Requirements

Knowing your calorie requirements is essential for maintaining a healthy weight and preventing chronic diseases such as obesity, diabetes, and heart disease.

Consuming more calories than you need can lead to weight gain, while consuming fewer calories than you need can result in weight loss. It’s also important to note that not all calories are created equal. The types of food you eat can also affect your overall health.

For example, consuming a diet that is rich in fruits, vegetables, whole grains, and lean protein is healthier than consuming a diet that is high in processed foods, added sugars, and saturated fats.

Ways to Determine Your Calorie Requirements

There are several ways to determine your calorie requirements, including:.

1. Harris-Benedict Equation

The Harris-Benedict equation is a formula that takes into account your age, gender, height, weight, and activity level to estimate your daily calorie needs. The formula for men is as follows:.

655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years) x activity level.

The activity level is multiplied by the equation as follows:.

Sedentary (little to no exercise) = 1.2
Lightly active (light exercise 1-3 days per week) = 1.375
Moderately active (moderate exercise 3-5 days per week) = 1.55
Very active (hard exercise 6-7 days per week) = 1.725
Extra active (very hard exercise, physical job or training twice per day) = 1.9

2. Mifflin-St Jeor Equation

The Mifflin-St Jeor equation is another formula that takes into account your age, gender, height, weight, and activity level to estimate your daily calorie needs. The formula for men is as follows:.

(10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5 x activity level.

The activity level is multiplied by the equation as follows:.

Sedentary (little to no exercise) = 1.2
Lightly active (light exercise 1-3 days per week) = 1.375
Moderately active (moderate exercise 3-5 days per week) = 1.55
Very active (hard exercise 6-7 days per week) = 1.725
Extra active (very hard exercise, physical job or training twice per day) = 1.9

3. Online Calorie Calculators

There are numerous online calorie calculators that can help you determine your daily calorie requirements based on your age, gender, height, weight, and activity level. Some popular calorie calculators include MyFitnessPal, LoseIt!, and Fitbit.

Tips for Managing Your Caloric Intake

Once you know your daily calorie requirements, it’s important to manage your caloric intake to maintain a healthy weight. Here are some tips to help you manage your caloric intake:.

Monitor your food intake: Keep a food diary to log what you eat and drink each day. This will help you identify areas where you may be consuming too many calories.
Eat more fruits and vegetables: Fruits and vegetables are low in calories and high in fiber, which can help you feel full and satisfied.
Avoid sugary drinks: Sugary drinks such as soda, energy drinks, and sports drinks can be high in calories. Instead, opt for water, unsweetened tea, or black coffee.
Choose lean proteins: Lean proteins such as chicken, fish, and beans are lower in calories and saturated fat than red meat.
Avoid processed foods: Processed foods such as chips, candy, and baked goods are often high in calories, added sugars, and unhealthy fats.

The Bottom Line

Knowing your daily calorie requirements is essential for maintaining a healthy weight and preventing chronic diseases. While many men may be unaware of their caloric needs, there are several ways to determine your calorie requirements.

By managing your caloric intake and making healthy food choices, you can maintain a healthy weight and improve your overall health.