Men's Nutrition Guide
Your results for the Men's Nutrition Guide Calorie Calculator
These results will help you to know how many calories you need to maintain your current weight, and the number of calories needed per day to achieve your goal weight in a healthy, steady manner.
You need 3030.7 calories per day to maintain your current weight without exercise.
You need 2683.6 calories per day to reach your goal weight slowly and maintain that weight without exercise.
If you reduce your current caloric intake to 2530.7 calories per day you will lose one pound per week without exercise.
If you increase your current caloric intake to 3530.7 calories per day, you will gain one pound per week.
Exercise and Calorie Needs
If you exercise for 30 minutes each day, you may increase your caloric intake to 3329 calories per day and still maintain your current weight.
If you exercise for 60 minutes each day, you may increase your caloric intake to 3708.6 calories per day to maintain your current weight.
If you exercise for 30 minutes each day, you will be able to reach your goal weight with 2943.7 calories per day.
If you exercise for 60 minutes each day, you will be able to reach your goal weight with 3274.7 calories per day.
Macronutrients
The United States Department of Agriculture suggests that approximately 50 percent of your calories come from carbohydrates, about 30 percent from fats, and approximately 20 percent from protein sources. One gram of protein has about four calories, one gram of fat has about nine calories, and one gram of carbohydrate has about four calories.
You need 378.8 grams of carbohydrates, 100 grams of fat, and 151.5 grams of protein per day for 3030.7 calories to maintain your weight of 248 pounds.
You need 335.5 grams of carbohydrates, 88.6 grams of fat, and 134.2 grams of protein per day for 2683.6 calories to maintain your goal weight of 200 pounds.
Please remember that these calorie counts are an average, you may need to adjust your calorie needs up or down slightly to get the results you want. Your results are calculated to help you understand how many calories you need to maintain your current weight, or the number of calories you need to lose weight slowly, over several months' time.
If you would like more detailed information about the number of calories you need, join Calorie-Count. Membership is free and you will have access to online tools to create the perfect diet.
