From the Guidelines
A man weighing 197 pounds should aim for a daily caloric goal of 1500-1800 kcal/d for weight loss, as recommended by the 2013 AHA/ACC/TOS guideline for the management of overweight and obesity in adults 1. To determine a more precise caloric goal, consider the following factors:
- Activity level: more active individuals require more calories, while sedentary lifestyles require fewer
- Age: caloric needs may decrease with age
- Height: taller individuals may require more calories
- Body composition: muscle mass increases caloric needs since it burns more energy than fat tissue For weight loss, creating a moderate deficit of 500 calories per day can lead to sustainable weight loss of about 1 pound per week 1. It is also important to note that very-low-calorie diets (<800 kcal/d) should be used only in limited circumstances in a medical care setting where medical supervision and a high-intensity lifestyle intervention can be provided 1. Consider tracking your intake and weight for 2-3 weeks to fine-tune your personal caloric needs, as these calculations provide only estimates. Some key points to consider when determining your daily caloric goal include:
- Estimation of individual energy requirements according to expert guidelines
- Prescription of an energy deficit of 500 kcal/d or 750 kcal/d or 30% energy deficit
- Ad libitum approaches, in which a formal energy deficit target is not prescribed, but lower calorie intake is achieved by restriction or elimination of particular food groups or provision of prescribed foods 1.
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 recommended daily caloric intake for weight loss and maintenance.
- The Dietary Guidelines for Americans recommend creating an energy deficit of at least 500 kcal a day to facilitate weight loss 2.
- A study published in the Journal of Obesity & Metabolic Syndrome suggests that a low-calorie diet with a low fat or carbohydrate content is recommended for weight loss, but the optimal caloric intake varies depending on individual factors such as age, sex, and physical activity level 3.
- Another study published in Obesity Science & Practice found that consistent users of a mobile health app who tracked their caloric intake and physical activity were able to achieve their weight goals, but the daily caloric budget varied depending on the individual's weight goal and other factors 4.
Caloric Intake Recommendations
- The estimated daily caloric needs for a man who weighs 197 pounds can vary depending on his age, height, and physical activity level.
- A study published in the American Journal of Public Health found that the total caloric intake among US adults was higher among those who consumed sugar-sweetened beverages compared to those who consumed diet beverages, but the difference was only significant for healthy-weight adults 5.
- The National Weight Control Registry provides information on the strategies used by successful weight loss maintainers, including eating a low-calorie, low-fat diet and engaging in high levels of physical activity 6.
Daily Caloric Goal
- Based on the available evidence, a daily caloric goal for a man who weighs 197 pounds could be estimated as follows:
- Sedentary (little or no exercise): 1,900-2,400 kcal/day
- Lightly active (light exercise/sports 1-3 days/week): 2,000-2,500 kcal/day
- Moderately active (moderate exercise/sports 3-5 days/week): 2,200-2,800 kcal/day
- Very active (hard exercise/sports 6-7 days a week): 2,400-3,000 kcal/day
- Extremely active (very hard exercise/sports & physical job or 2x training): 2,600-3,200 kcal/day Note: These are general estimates and may vary depending on individual factors such as age, height, and physical activity level. It is recommended to consult with a healthcare professional or registered dietitian to determine a personalized daily caloric goal. 3, 2, 4, 5, 6