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Calorie Intake for Men Who Want to Lose Weight Fast

Calorie management is the most significant contributor to a weight-loss plan. For men who wish to lose weight fast, a diet-and-exercise program that creates a large but medically safe caloric deficit is the most effective way to shed unwanted pounds. You can use tips and tools to figure out the right amount of calories to burn.

  1. Calculate Your Calories

    • Each man has a basic metabolic rate--that is, the amount of calories he needs each day in order to maintain his current body mass. This is determined by a complicated formula that includes height, weight, age and fitness level. Use an online calorie calculator to determine your BMR.

    Create a Deficit

    • To lose 1 lb. of body mass, a man must burn 3,500 more calories than he consumes. Experts recommend losing no more than 3 lbs. per week to maintain overall health, so a man must burn 10,500 more calories each week than he takes in--or a daily deficit of 1,500 calories--to lose 3 lbs. safely. This can be achieved through eating fewer calories and/or engaging in intense aerobic exercise. Therefore, a man with a BMR of 2,550 calories and a lightly active lifestyle should consume 1,050 calories per day to lose 3 lbs. per week. However, because 1,200 is the recommended daily minimum, he should consume 1,200 to lose 2.7 lbs. per week safely.

    Exercise

    • Begin a regular exercise program that includes some weight/resistance training, some cardiovascular work and a normal stretching routine for flexibility. In general, although exercise contributes to weight loss, the caloric impact of exercise is less significant than diet modification. For example, running 6.5 miles in one hour yields a burn of roughly 700 calories. Exercise is important for its contributions to overall health and cardiovascular fitness.

    Do It Safely

    • Resist the temptation to consume fewer than 1,200 calories per day. The body has essential processes that require calories, and it is essential on a low-cal diet to get appropriate nutrition including a variety of vitamins, minerals, soluble fiber and other essential nutrients. Always consult with your physician before beginning a significant diet-and-exercise plan, especially a very-low-calorie diet.

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