what is diet? why is it done?
How to determine the daily calorie needs of men, Determining daily calorie needs of men requires taking into consideration several factors such as age, height, weight, activity level, and overall health. Here are the general steps to determine daily calorie needs of men;
Calculate Basal Metabolic Rate (BMR): This is the number of calories your body burns at rest to maintain basic bodily functions. You can use the Harris-Benedict equation to estimate BMR:
For men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
Determine the Total Daily Energy Expenditure (TDEE): This is the total number of calories your body burns in a day, including physical activity. Multiply your BMR by an activity factor that corresponds to your daily activity level:
Sedentary (little or no exercise): BMR x 1.2
Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
Extremely active (very hard exercise/sports or physical job): BMR x 1.9
Determine calorie needs for weight loss or weight gain: If your goal is weight loss, create a calorie deficit by consuming fewer calories than your TDEE. If your goal is weight gain, create a calorie surplus by consuming more calories than your TDEE. The amount of calorie deficit or surplus should be between 250 and 500 calories per day to achieve sustainable weight loss or weight gain.
Note that these calculations are estimates, and individual calorie needs may vary based on genetics, hormones, and other factors. It’s also important to consult a healthcare professional before making significant changes to your diet or exercise routine.
