Men's Calorie Calculator Results
           
These results will help determine the calorie count you need to maintain your current weight or to achieve your goal weight in a healthy and steady manner.
You need 2301.7 calories per day to maintain your current weight without exercise.
You need 2460.8 calories per day to reach your goal weight slowly and maintain that weight without exercise.
If you reduce your current caloric intake to 1801.7 calories per day you will lose one pound per week without exercise.
If you increase your current caloric intake to 2801.7 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 2502 calories per day and still maintain your current weight.
If you exercise for 60 minutes each day, you may increase your caloric intake to 2756.9 calories per day to maintain your current weight.
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 287.7 grams of carbohydrates, 76 grams of fat, and 115.1 grams of protein per day for 2301.7 calories to maintain your weight of 121 pounds.
Please remember that these calorie counts are based on the average of the population, you may need to adjust your calorie needs up or down slightly to get the results you want.
If you would like more detailed information about calories and diets, join Calorie Count. Membership is free and you will have access to online tools to create your perfect diet.
Sources:
American Dietetic Association. "In non-obese individuals, what is the prediction accuracy and maximum overestimation and underestimation errors compared to measured resting metabolic rate when using the Harris-Benedict formula?" ADA Evidence Analysis Library. Published March 2005.
"Food Intake Patterns." U.S. Department of Agriculture Center for Nutrition Policy and Promotion. Accessed April 2005.
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