Adequacy of calorie-intake and retraining restrictions

Adequacy of calorie-intake and retraining restrictions

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Calorie Needs for Men vs. Women

The use of a calorie calculator is most helpful when you are trying to figure out how many calories to eat per day. Almost every calorie calculator will take your gender into account, in addition to your weight and your activity level. Why? Because a man’s body will generally require more energy (in the form of calories) even when it is the same size as a woman’s.

Men generally have more muscle mass than women. The extra muscle requires more energy. And men are usually taller than women. The extra height leads to increased calorie needs for men.

But even in similarly sized men and women, men often need more calories. Men generally have an increased lung capacity—as indicated by a greater average VO2 max—which allows them to work harder during exercise and physical activity and also requires more calories to maintain.

Your specific calorie needs will vary, which is why the calculator is helpful.

As an example, an average height, 32-year old man who weighs 160 pounds and is moderately active will require about 2,600 calories to maintain his weight. However, the calorie needs for men will change if he wants to gain or lose weight.

Learning how to count calories is the key to successful weight loss. Calorie counting is easy and effective. If you want to lose weight and keep the pounds off for good, it’s important to take some time and learn this critical skill.

Find Out How Many Calories You Need

Once you know the number of calories you need in order to maintain your weight, you can create your own caloric goals for losing weight. It’s up to you how many calories you cut from your daily diet.

Experts estimate that it takes a calorie deficit of 3,500 calories for you to lose a pound. So you may find it helpful to cut 500 calories per day to lose one pound per week. Or if you want to lose weight faster, you can combine exercise and diet to reach a 1000 calorie per week deficit to lose two pounds per week.

Track Your Calorie Intake

The next step in your weight loss process is to track your daily calorie intake. To do so, you’ll find that it’s helpful to learn how to read a food label.  Food labels help you to identify the caloric content of the foods and drinks that you consume.

Control Your Portion Sizes

Portion control will make calorie counting and weight loss much easier. If you eat smaller portions of high-calorie foods and you eat correct portions at meal time, you’ll slim down faster.

Calories In vs. Calories Out

The calorie equation is simple. If you take in more calories than you need on a daily basis, the excess calories turn into extra weight.

And if you take in fewer calories than you need, you lose weight.

Think of food as fuel and your body as a car. Food is the energy our bodies need to move. Overeating is like over-fueling. Any excess fuel you don’t use turns into fat and weight gain begins.

Carefully monitoring when and what you eat can take a lot of work. For many of us, simply eating a balanced diet is hard. So, is it really necessary to practice nutrient timing, as well? The best answer for you may depend on your goals. Many experts say that getting the proper balance of nutrients is more important than specific (and sometimes tedious) food timing practices.

People who practice nutrient timing believe that consuming specific nutrients at specific times helps promote insulin regulation for fat loss and muscle building.

Some research has suggested that timing your intake of macronutrients may provide these benefits. But there is also research that found no advantages to meal timing.

For men, however, it is important to take note of the following:

  • 20-year-old man should consume about 2800 calories per day to maintain his weight
  • 30-year old man should consume about 2728 calories per day to maintain his weight
  • 40-year old man should consume about 2651 calories per day to maintain his weight
  • 50-year old man should consume about 2573 calories per day to maintain his weight
  • 60-year old man should consume about 2496 calories per day to maintain his weight
  • 70-year old man should consume about 2418 calories per day to maintain his weight
  • A lightly active 80-year old man should consume about 2076 calories per day to maintain his weight

Likewise, a similar trend follows for women too:

  • A moderately active 30-year-old woman would consume about 2147 calories to maintain her weight.
  • A petite, very active 25-year-old woman would consume about 2143 calories to maintain her weight.

 

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Urooj Fatima

A self-motivated & result oriented individual whose modus operandi is to weave elements of success together & forge ahead in all spheres of life.

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