From the Guidelines
A man weighing 197 pounds should aim for approximately 2,400-2,800 calories daily for weight maintenance, though this can vary based on several factors, as estimated by the most recent and highest quality study 1. This estimate assumes moderate activity levels for an average adult male. To calculate more precisely, multiply your weight in pounds by 15 for moderate activity (or 13 for sedentary, 17 for very active) as suggested by 1. For weight loss, reduce this by 500-750 calories daily to lose 1-1.5 pounds per week, but never go below 1,500 calories for men to ensure adequate nutrition, as recommended by 1. For weight gain, add 300-500 calories daily. Your specific needs depend on age, height, muscle mass, and activity level - younger, taller, more muscular, and more active men require more calories. Some key points to consider when determining daily caloric goals include:
- Age: calorie needs decrease with age
- Height: taller individuals require more calories
- Muscle mass: more muscular individuals require more calories
- Activity level: more active individuals require more calories If you have specific fitness goals or health conditions, consulting with a healthcare provider or registered dietitian can help tailor these recommendations to your individual needs, as suggested by 1. It's also important to note that the estimated daily calorie needs for men are between 2000-3000 calories per day, depending on age and physical activity level, as reported by 1. However, the most recent and highest quality study 1 provides a more detailed estimate of calorie needs based on age, gender, and physical activity level.
From the Research
Daily Caloric Goal for a Man
To determine the daily caloric goal for a man who weighs 197 pounds, we need to consider the desired weight loss or maintenance goal.
- The average man in the study 2 wanted to lose 30 pounds and weigh 178 pounds.
- However, none of the provided studies directly state the daily caloric goal for a man who weighs 197 pounds.
Weight Loss and Maintenance
Some studies provide information on weight loss and maintenance strategies:
- A low-calorie diet with a low fat or carbohydrate content has been recommended for weight loss 3.
- High levels of physical activity, eating a low-calorie, low-fat diet, and self-monitoring weight are strategies used by successful weight loss maintainers 4.
- Dietary fiber intake is a predictor of weight loss and dietary adherence in adults consuming calorie-restricted diets 5.
Caloric Restriction
Different forms of dietary restriction, such as daily calorie restriction and intermittent calorie restriction, can be effective for weight loss:
- Daily calorie restriction involves reducing energy by 15-60% of usual caloric intake every day 6.
- Intermittent calorie restriction involves 24 hours of ad libitum food consumption alternated with 24 hours of complete or partial food restriction 6.
However, there are no research papers provided that directly assist in determining the daily caloric goal for a man who weighs 197 pounds.