{"id":225502,"date":"2025-06-30T02:27:25","date_gmt":"2025-06-30T02:27:25","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/225502\/"},"modified":"2025-06-30T02:27:25","modified_gmt":"2025-06-30T02:27:25","slug":"how-many-calories-men-need-daily-for-weight-loss-or-muscle-gain","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/225502\/","title":{"rendered":"How Many Calories Men Need Daily For Weight Loss Or Muscle Gain"},"content":{"rendered":"

EVEN AS NEW, <\/strong>trendy diets<\/a> emerge, calorie counting<\/a> remains a reliable practice in the world of weight loss. <\/p>\n

According to the International Food Information Council\u2019s 2024 Food and Health Survey<\/a>, 54 percent of Americans said they followed some kind of diet<\/a> or new eating pattern in the past year. Of those people, 13 percent choose calorie counting.<\/a> <\/p>\n

\u201cIt can be helpful to gain a little insight into your diet and help people reach weight-loss <\/a>or performance goals,\u201d especially if it\u2019s done on a short-term basis, says Tara Tomaino, R.D.<\/a>, director of nutrition at The Park<\/a>. <\/p>\n

While you don\u2019t necessarily need to count every calorie to stay healthy, it helps to have a basic understanding of how your body uses energy gained from food. Here\u2019s an overview of what calories are, what influences your energy needs<\/a>, and how to estimate how many calories you need. <\/p>\n

What is a calorie?<\/strong><\/p>\n

Kilocalories (kcal)\u2014which we simply refer to as calories\u2014are the amount of heat needed to boost the temperature of 1 kilogram of water by one degree Celsius, according to the U.S. Department of Agriculture (USDA)<\/a>.<\/p>\n

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Westend61\/\/Getty Images<\/p>\n

So, calories are a measure of energy, which we need to function. We need calories to move around and carry out the basic body functions that happen when we\u2019re at rest, from DNA synthesis to hormone production to sending chemical messengers throughout the body in order to keep things running smoothly.<\/p>\n

The three macronutrients\u2014fat, carbs, and protein<\/a>\u2014contain a set number of calories per gram, according to the USDA<\/a>. Carbs and protein have 4 calories per gram, and fat has 9. <\/p>\n

What\u2019s the minimum calorie intake for men per day? <\/strong><\/p>\n

Men typically need between 2,000 and 3,000 calories a day, according to the Dietary Guidelines for Americans<\/a>. But, your minimum (and maximum) calorie intake depends on several factors, including your height, weight, activity level<\/a>, and age, Tomaino says. <\/p>\n

\u201cFor a small man, I wouldn\u2019t want them to eat less than 1,500 calories,\u201d she says. \u201cAnd, that would be for an individual looking for weight loss<\/a>.\u201d <\/p>\n

If you\u2019re not trying to lose weight, Wesley McWhorter, Dr.PH., R.D.N., L.D., C.S.C.S.<\/a>, spokesperson for the Academy of Nutrition and Dietetics<\/a> suggests sticking to around 2,500 calories a day. <\/p>\n

How many calories do men need to eat?<\/strong><\/p>\n

“The primary factors that determine how many calories someone needs include birth sex, age, genetics, body size, and daily activity level,\u201d says Anya Rosen, M.S., R.D.<\/a>, a New York-based dietitian. \u201cOther variables can play a significant role, such as body composition<\/a>, dieting behaviors, injury, or illness.\u201d<\/p>\n

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In general, men burn more calories than women because they\u2019re typically larger overall. Men are also predisposed to having more muscle and less fat mass, which impacts calorie burn, explains Kyle Gonzalez, M.S., C.E.S., C.S.C.S.<\/a>, an exercise scientist. <\/p>\n

Per the Centers for Disease Control and Prevention (CDC), the average American man under 40 is 5 foot 9 and weighs 197 pounds. At a moderate activity level (moderate exercise 3 to 5 times per week), he would need about 2,822 calories per day to maintain his weight.<\/p>\n

To Lose Weight<\/strong><\/p>\n

Cutting 500 to 1,000 calories<\/a> out of your day can help you safely lose one to two pounds a week. For the average guy, that\u2019s between 1,822 and 2,322 calories per day. <\/p>\n

When you drastically cut calories<\/a>, it can backfire, as you may end up getting so hungry that you overeat.<\/p>\n

It\u2019s also important to factor in exercise: If you\u2019re burning 500 calories a day through physical activity, cutting 1,000 calories would actually lead to a deficit of 1,500 calories, which is too much.<\/p>\n

To Gain Weight<\/strong><\/p>\n

If you want to gain weight, the Cleveland Clinic<\/a> recommends increasing your calorie intake by 300 to 500 calories a day\u20143,122 to 3,322 calories per day for the average guy, assuming his activity level stays the same.<\/p>\n

Injury and illness can also temporarily increase the amount of calories you need. <\/p>\n

Certain injuries or illnesses can mean you need extra calories. Healing from burns or large open wounds requires extra energy and protein. If you have a fever, you need more calories to make up for your higher body temperature<\/a>. Even fighting off the common cold<\/a> takes energy.<\/p>\n

How many calories should you eat per meal? <\/strong><\/p>\n

Evenly spacing your calories during the day is the best approach.<\/p>\n

Tomaino suggests eating three meals and two snacks a day, and divvying up your total calories for the day across your meals. <\/p>\n

\u201cIf you’re having those three meals, they could be between 500 and 700 calories<\/a>, depending on what the total calorie goal is at the end of the day, and then make up the remainder with those snacks in between,\u201d she says. <\/p>\n

But, it\u2019s really a personal preference. Some people prefer eating a larger breakfast and smaller dinner, so being mindful about what works for you is the best approach, McWhorter says.<\/p>\n

Does calorie intake for men change with age? <\/strong><\/p>\n

Yes. Once you turn 60, you need 2,000 calories a day if you\u2019re sedentary and between 2,200 and 2,600 if you\u2019re moderately active or active.
<\/p>\n

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Westend61\/\/Getty Images<\/p>\n

That\u2019s slightly less than what you need earlier in life. Between ages 21 and 40, men need 2,400 calories a day if they\u2019re sedentary, 2,800 to 2,600 if they\u2019re moderately active, and 2,800 to 3,000 if they\u2019re active. <\/p>\n

In your 40s and 50s<\/a>, you need 2,200 if you\u2019re sedentary, 2,400 to 2,600 if you\u2019re moderately active, and 2,600 to 2,800 if you\u2019re active. <\/p>\n

\u201cYour metabolism is pretty much steady throughout most of adulthood,\u201d Tomaino says. \u201cOnce you reach about age 60, your muscle mass is decreasing and the general aging of your cells slows down your metabolism in such a way that you don’t need as many calories.\u201d <\/p>\n

How to Calculate Your Calorie Needs<\/strong><\/p>\n

Although it\u2019s possible to estimate how many calories you need in a day, there\u2019s one huge caveat: \u201cThere are many different formulas available to determine calorie needs, but they all have large margins of error due to there being too many influential variables to control,\u201d Rosen says.<\/p>\n

Scientists use a method called indirect calorimetry<\/a> to measure exactly how many calories a person burns in a day, but it\u2019s expensive, time-consuming, and pretty inaccessible for most people.<\/p>\n

If you’re curious about your exact calorie needs, here’s how to determine it.<\/p>\n

Track Your Food Intake<\/strong><\/p>\n

\u201cI find that the best way for you to determine your calorie needs (assuming you\u2019re outside of a research setting) starts with ensuring that you are currently maintaining your weight,\u201d Rosen says.<\/p>\n

\u201cOnce weight is stable, track your food intake for one to two weeks without changing how you would normally eat,\u201d she says. \u201cThe average calories across that time frame is a good estimate for your maintenance caloric needs, and you can adjust from there according to your goals.\u201d<\/p>\n

In other words: If your weight isn\u2019t changing, you\u2019re eating the right number of calories.<\/p>\n

Using an app, like My Macros+<\/a>, helps you count calories while focusing on your protein, carbs, and fat intake, Tomaino says. \u201cIf someone’s goal is to build muscle<\/a> or to maintain muscle while losing body fat, it’s really important to know where those calories come from because plenty of foods can be equal in calories, but not nutrition.\u201d <\/p>\n

MyFitnessPal<\/a> also lets you easily track calories, because you can scan barcodes on food packages or use its food database, she adds. <\/p>\n

Use a Metabolism Calculator<\/strong><\/p>\n

You can also try using a formula to estimate your calorie needs, which is easy to do with an online calorie calculator from a trusted source. This one<\/a>, from the American Council on Exercise, takes into account your age, weight, gender, height, and activity level, from sedentary to very active to determine your calorie needs.<\/p>\n

How does muscle mass affect calorie burn?<\/strong><\/p>\n

Muscle burns more calories<\/a> by weight than body fat, although the difference isn\u2019t as big as it\u2019s sometimes made out to be. \u201cThe claim \u2018muscle burns more calories than fat\u2019 is true, but misleading,\u201d Rosen says.<\/p>\n

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Erik Isakson\/\/Getty Images<\/p>\n

The best estimate<\/a> is that a pound of muscle burns six to seven calories a day. Fat burns about two calories in the same time period. <\/p>\n

So, increasing muscle will increase the number of calories you burn \u2014 as will gaining fat, though to a lesser degree \u2014 but not drastically. An extra 10 pounds of muscle may only add 60 calories per day to your overall calorie expenditure.<\/p>\n

The size of other body parts probably plays a more significant role in your daily calorie needs. A 2011 study<\/a> found that more than 40 percent of differences in total calorie burn between people could be explained by the variations in the size of their internal organs.<\/p>\n

How does exercise affect calorie burn?<\/strong><\/p>\n

Your activity level plays a big role in your energy needs. It\u2019s not just your workouts that burn calories, it\u2019s also how much you move around during the day. <\/p>\n

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Halfpoint Images\/\/Getty Images<\/p>\n

A physically demanding job burns far more calories than one where you\u2019re sitting at a desk most of the day. Biking or walking instead of driving can make a big difference, as well. When determining your physical activity level, it\u2019s important to take all of this into account.<\/p>\n

You also need to factor in your workouts. \u201cWith cardio training<\/a>, you tend to not only burn calories quicker, but you also burn more total calories per session,\u201d Gonzalez says. \u201cStrength training<\/a>, on the other hand, is usually anaerobic (without oxygen) in nature and helps you build muscle and boost your metabolism.\u201d <\/p>\n

You\u2019ll burn fewer calories per strength-training session, he explains, but your metabolic rate (the number of calories burned) will remain elevated for longer afterward. Plus, you\u2019ll build muscle mass, which slightly increases your calorie burn and can support better health overall.<\/p>\n

\u201cA healthy mixture of both strength and cardio training with varying intensity, frequency, duration, and type is always best when building out your exercise program,\u201d Gonzalez says.<\/p>\n

Do you need to count calories?<\/strong><\/p>\n

Ultimately, there\u2019s no need to count calories in order to be healthy. <\/p>\n

\u201cCalorie counting<\/a> focuses people on numbers that don\u2019t always have a correlation with the quality of food on the plate,\u201d says McWhorter. \u201cWhen we think of calories, it\u2019s simply a measure of energy. That\u2019s not equal to nutrition. Nutrition is much more than just energy.\u201d<\/p>\n

Essentially, eating a 200-calorie bag of potato chips for snack <\/a>will not have the same benefits as eating a 200-calorie piece of grilled chicken breast<\/a>. The chicken has protein<\/a> and will help you remain fuller for longer while the chips just are fried and a source of processed food and fat.. \u201cCalories are not created equal,\u201d McWhorter says.<\/p>\n

If you feel good and have consistent energy levels throughout the day, you probably don\u2019t need to worry about calculating your calorie needs, because chances are you\u2019re hitting your target.<\/p>\n

But if you\u2019re worried that you\u2019re eating too few or too many calories, understanding what contributes to calorie burn can help you understand your body\u2019s needs.<\/p>\n

Just don\u2019t get too caught up in the numbers, McWhorter says. \u201cThere\u2019s nothing wrong with counting calories, as long as you focus on the quality of the food. What makes up the plate? It\u2019s not just calories; it\u2019s food.\u201d<\/p>\n

Making sure half your plate is fruits and vegetables, and the other half is whole grains and protein should be your goal, he adds. <\/p>\n

Calorie counting isn\u2019t a good idea for anyone with a history of eating disorders, Tomaino says. And, if you\u2019re dealing with a medical condition, check with your doctor before calorie counting, and they can refer you to a dietitian to help you get it right. <\/p>\n

Get Stronger With An Exclusive MH Workout Program\"Chevron\"Chevron\"Headshot<\/p>\n

Christine Byrne, MPH, RD, LDN, is a registered Dietitian and the owner of Christine Byrne Nutrition, a private practice serving clients in Raleigh, NC, and throughout the country. She takes a weight-inclusive approach to health, and takes a weight-inclusive approach to health. A Longtime Worked, She Has Worked as a Food Editor at BuzzFeed and Self, and Her Writing Has Worked in Presents of National Media Outlets, including Outside, HuffPost, EatingWell, Food Network, Glamour, Bon Appetit, Health, and more.<\/p>\n

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Erica Sweeney is a writer who mostly covers health, wellness and careers. She has written for The New York Times, HuffPost, Teen Vogue, Parade, Money, Business Insider and many more.<\/p>\n

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Sophia Pardo is an editorial intern for Men’s Health. She’s currently an undergrad student at Southern Methodist University majoring in fashion media and journalism.<\/p>\n","protected":false},"excerpt":{"rendered":"EVEN AS NEW, trendy diets emerge, calorie counting remains a reliable practice in the world of weight loss.…\n","protected":false},"author":2,"featured_media":225503,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[7099,105,4434,16,15],"class_list":{"0":"post-225502","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-core","9":"tag-health","10":"tag-nutrition","11":"tag-uk","12":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114769955918535203","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/225502","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=225502"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/225502\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/225503"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=225502"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=225502"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=225502"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}