Amount of calories/day

calorie intake for male retired personnel
(November 15, 2010)

Amount of calories/day

The daily nutritional requirements of an individual vary based on many different factors including age, sex, gender, height and type of work being pursued. A large number of people simply eat food as they feel hungry and do not calculate the calorie intake that is taking place. The calculation of a person’s calorie intake is essential for a scientific management of one’s diet so that the body receives the right amount of food.

The human body moderates its energy usage based on the strain that is placed on it. What this means is that the body uses energy faster when it is strained and slower when it is resting.


The basal metabolic rate is the rate at which the body metabolizes food for energy when it is resting. During periods of rest, many involuntary body functions are taking place. These include blood circulation and respiration. The calorie intake for males is generally a little higher than the calorie intake for women.

When one considers the calorie intake for a man, it is usually slightly higher than that of a woman. This is because typically, men are taller and have more body mass that requires more nutrition. The average calorie intake for a man needs to reduce as the activity level reduces. This means that the calorie requirement for a retired male is lower than for one who is actively employed. One should also consider the type of employment and also the type of exercise being undertaken. A job that is desk based requires only the normal recommended nutrition. Physically strenuous jobs like labor based jobs require more calories as the person is involved in tasks that require lots of energy. Thus the ideal calorie intake for a man often depends largely on his job.

When speaking of the daily calorie intake for a man, one must consider the weight and age of the individual. The age bracket of 18 to 35 has the highest nutritional requirement whereas the age group over 55 has the lowest. There is an approximate difference of 25% in the requirement of individuals of these different age groups even if the body weight is constant. For a resting individual, the calorie intake requirement is between 1500 and 2000 calories when one considers weight ranges from 130 pounds to 200 pounds. A person having trouble maintaining his weight should consult a dietician for advice to suit his body type exactly. On days when physical activity is more than normal, such individuals may consume more calorie dense meals, as this will compensate for the extra effort being put in.

In today’s day and age, people are becoming more and more calorie conscious and want to know what their daily calorie intake should be. However, it is quite difficult to state absolute bottom daily calorie intake levels, as every individual has different activity levels and body composition. So, in the case of a person who leads a sedentary lifestyle the daily calorie requirements would not be as much as a person who works out a lot and is tall and muscular. Thus, setting absolute levels for daily calorie intake may not really work, but they do give us a frame of reference.

It is generally recommended that the calorie intake for males should be around 2700 calories, and for women, the requirement should be around 2000 per day. These recommendations are for people with an average body structure who do not workout vigorously and go about their normal day-to-day activities. With the help of a calorie intake calculator you can get an estimate of how many calories you need. Dieticians generally recommend that the calories you intake should be as follows: 50% to 60% of the contribution to your calorie intake should be by carbohydrates, 15% to 20% from fat, and 20% from proteins.
For those aiming for weight loss, eating fewer calories per day is the key. It is, however, important that you do not immediately cut out on too many calories looking for a quick fix. Before cutting out on the calories, start out by designing a nutrition plan. Based on this plan you can determine the number of calories you burn per day. This would be your “maintenance level.” Once you know what your maintenance levels are, you can use them as a reference point to start your diet. 

Over a period of time, your body gets accustomed to the fewer calories you consume. It learns how to use energy more efficiently and in turn uses less fat. This is a stage where your weight loss reaches a plateau. When you get to this point exercises such as cardio, weight training, and cycling are options to help boost your metabolism. Very often it is found that as you get nearer to your goal for weight loss, it gets more difficult. It is important that you set a limit to the calories you intake to sustain a weight that is healthy. It is possible to calculate the daily calorie intake based on individual lifestyle. Based on this you can figure out how many calories you need to consume daily; this figure, however, is not absolute. 

Here is how it works:

• Multiply your desired or current pounds by 10 (for women) and 11 (for men). This would give you an idea of what your basic calorie requirements should be. Remember that required calories for men and women and are different.
• These basic daily calorie needs when multiplied by your activity level will give you your calorie needs based on your activity. (Activity levels can be taken at 20% if you are inactive during the day, 30% if you indulge in slight activity, 40% for those who are more active and do house work, dance, or go for some exercise class, 50% if you are active in some sport or have a job that involves a lot of physical labor.)      
• Calculate how many calories are required to digest and absorb food. This is done by adding the first two figures. (Basic calorie needs and calorie needs based on activity.) Then, multiply the sum you get by 0.10. This would give you the number of calories required for digestion.
• The total you get from all the above steps would be the daily calorie intake required to maintain a desired body weight.
It is best that you talk to your healthcare provider or dietician when figuring out what your desired weight should be. He/she will assist you in setting a goal that is safe, healthy and reasonable.