Table of the need for calories for men by weight and age
For the full functioning of the body you need to consume a certain amount of calories. Energy costs of each person are individual and determined by its age, sex and physical activity. 
Get the energy you need from food. The normal life activity of all systems of the human body without them is simply impossible. Each food has its own caloric content - the amount of energy that a person receives after digestion. Energy is expended on various processes taking place inside a person. Unused calories are converted into fat deposits and deposited on different parts of the body.
Calorie norm for men per day
Calculate the required amount of calories consumed daily is not difficult. For this, the main exchange and the coefficient of physical activity are taken into account.
The main exchange is the energy that the body spends in complete rest only on maintaining vital functions: breathing, blood circulation, metabolic processes.
The table below shows the average numerical values of basal metabolism for men, depending on their age and body weight.
Table 1 - Basic exchange for men, depending on age and body weight.
| Weight of the body | 50 kg | 55 kg | 60 kg | 65 kg | 70 kg | 75 kg | 80 kg | 85 kg | 90 kg and above |
|---|---|---|---|---|---|---|---|---|---|
| Age | |||||||||
| 18-29 years | 1450 | 1520 | 1590 | 1660 | 1750 | 1820 | 1920 | 2000 | 2100 |
| 30-39 years | 1350 | 1420 | 1500 | 1570 | 1650 | 1730 | 1820 | 1900 | 2000 |
| 40-59 years | 1270 | 1350 | 1400 | 1470 | 1550 | 1620 | 1700 | 1790 | 1880 |
| from 60 years | 1190 | 1250 | 1300 | 1370 | 1450 | 1510 | 1560 | 1650 | 1730 |
These indicators are calculated taking into account the features of physical development and physical activity. Based on this, it is customary to identify 5 groups of men with different rates of physical activity( CFA).
Table 2 - Different coefficients of physical activity.
| group CFA | Who here refers to | |
|---|---|---|
| 1 | 1.4 | Workers of intellectual work( state and tax officials, teachers and students, doctors and medical personnel, programmers, architects, librarians, brokers, dealers, sales managers, engineers and other similar activities) |
| 2 | 1,6 | Light industry workers( drivers, operators of conveyors, packers, machinists, sellers, catering workers, hairdressers, guides, restorers, inspectors, photographers, etc.) |
| 3 | 1.9 | Medium-Workers of drilling rigs, drivers of heavy machinery, machine operators, gardeners, hothouse and fish farm workers, etc.) |
| 4 | 2,2 | People engaged in heavy labor( loaders, builders, forestry workers, road maintenance workers, metallurgists, woodworkers, etc.).) |
| 5 | 2,5 | Professionals with very high levels of physical activity( athletes, machine operators, miners, concrete workers, miners, masons, reindeer breeders, etc.) |
To determine the daily calorie rate, the basal metabolic rate is multiplied by the physical factorTh activity.
For more accurate values, the following calculation formulas are used:
- For men 18-29 years of age:( body weight * 0.063 + 2.9) * 240 * CFA.
- For men 30-59 years old:( body weight * 0.05 + 3.65) * 240 * CFA.
- For men over 60 years of age:( body weight * 0.063 + 2.46) * 240 * CFA.
How many calories do I need to lose weight?
There are several ways to calculate the daily calorie rate when losing weight. It is worth noting that in the data received during the calculation, it is sometimes necessary to introduce corrections based on the results of practical application. After all, each organism has its own individual characteristics and needs.
To lose weight was effective, it is enough to adhere to the results obtained approximately. There is another way of calculating the daily rate of calorie intake for weight loss. Of the daily calorie rate, calculated earlier, you need to remove 20%.For example, the norm is 1800 kcal. So, in order to lose weight, you need to consume 1800-20% = 1440 kcal.
Guaranteed weight loss comes with regular physical activity. In addition, men who want to lose extra pounds should include more protein in the daily diet. This diet contributes to the splitting of fat stores and the buildup of muscle mass.
Proper nutrition provides for the consumption of whole grains. They are rich in slow carbohydrates, which retain a lasting sense of satiety. Vegetables and fruits are an indispensable component of the dietary diet.
See also: How to remove a belly to a man?
Balance nutrients in the male body
To provide the body with the right amount of energy, you need to pay attention to the balance of proteins, carbohydrates and fats.
Carbohydrates are necessary for any organism, and in a large volume. They are considered the main source of vital energy. Their daily intake is about 60% of the total number of nutrients.
Carbohydrates are important for the proper functioning of the kidneys, the brain and the nervous system.
Protein performs in the body a building function. Its amount in the daily diet should be at least 10% and can reach up to 35%.It promotes proper growth of the body, supports immunity, keeps muscle mass and restores damaged tissues. A lot of protein is found in fish, nuts, milk and dairy products, vegetables and meat.
Another component required by the body is fats .They take a direct part in the development of all systems of the body, protect internal organs and tissues from damage. Fats in large quantities are found in oils, dairy products, meat and fish.
The daily fat rate is up to 35%.If you completely eliminate the fat from the diet, then the body will lose control over the processes occurring in it and lose vitality. If you consume nutrients in the right amount, then the body will be fully provided with the necessary energy.
See also: Simple rules of nutrition for increasing testosterone
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