A realistic weight loss goal is to lose 1-2 pounds per week by decreasing your caloric intake by about 500 to 1,000 calories daily without going under 1,200 calories per day for women or 1,500 calories per day for men. Adding 500-1,000 calories per day may be appropriate for gaining weight.. Generally, the guidelines recommend between 2,000 and 3,000 calories per day for men. These recommendations are broken down by age and activity level. For example, 18-year-old men should consume: 2,400 calories per day if they are sedentary. 2,800 calories per day if they are moderately active.

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Gender, for example, plays an essential role in daily calorie intake calculation. Men generally have a higher muscle percentage than women. Since muscle burns calories faster than fat, the calorie requirements for men will be naturally higher than the calorie intake needs for women. Age also plays an essential role.. For men, BMR = 66.47 + (13.75 x weight in kg) + (5.003 x height in cm) - (6.755 x age in years). If you plan to lose weight simply by diet, your daily calorie intake would be 1,670 (2,170 - 500 = 1,670). If you plan to do it by exercise alone, you would need to burn 500 calories each day above and beyond what you already do..