How Many Calories Does A 200 Lb Man Need To Lose Weight

The first step to losing or gaining weight is knowing the maximum calories you burn per day with your current routine. The caloric burn will vary by individual. Two 200-pound men, for example, will have metabolic differences based on their muscle mass and other physical differences.

The average height of American men aged 18 and over, as of 2017, was 5 feet, 8 inches according to the NCD Risk Factor Collaboration. That's a full inch taller than the average U.S. man 100 years ago.

Modern-day males around the world also average 5 feet 7 inches. American men aren't the tallest in the world, though. Men in the Netherlands, for example, are some of the tallest, averaging 6 feet each.

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An average-height U.S. male weighing 200 pounds has a body mass index of 30.4. That's in the obese range, according to Rush University Medical Center's online BMI calculator. The BMI rate for U.S. men has risen dramatically since 1975, according to the NCD Risk Factor Collaboration, from 25.28 back then to 29.01 in 2016. Yet, the total rate of obesity for men has remained the same, overall, since 1960, at about 38 percent.

At the beginning of the 20th century, fat men's clubs geared toward heftier men required a minimum weight of 200 pounds to join. At a time when the average life required intense physical labor, leaving most men angular and muscled, double chins and an overhanging belly were the outward social symbol of a life of ease.

Today, in our modern society, a sedentary lifestyle is easy to come by, with many jobs involving nothing more than sitting behind a desk. When you're mentally exhausted, it's natural to go home at the end of the day and plop down on the couch in front of the TV set. This lifestyle burns, at most, 2, 669 calories per day, according to Baylor College of Medicine's calories-per-day calculator.

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Optimize your nutrition by spreading your calories across three 600-calorie meals and three 300-calorie snacks throughout the day. That's the recommendation from the experts at the University of Colorado. Strive for about 30 percent protein, 25 percent fat and 45 percent carbohydrates, and seek out non-starchy, non-sugary sources.

If you increase your exercise level to less than an hour per day, your body will require roughly 2, 932 calories to stay at your present weight. If you continue to consume 2, 669 calories per day, the 263 calorie deficit will help you begin to lose weight.

It takes the burning of 3, 500 calories to equal a weight loss of one pound, according to the Mayo Clinic. By this measure, it would take you 13 days to lose a pound by reducing your caloric intake alone. However, there are ways to increase the maximum calories burned by your routine each day.

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If standing at your desk instead of sitting is an option, a 200-pound, a 40-year-old man can increase his hourly calorie burn from 95 to 158 for each hour spent standing, according to the standing experts at Startstanding.org. That website also explains other simple movements you can add to your life to increase daily caloric burn, such as sitting on the floor instead of the couch at the end of the day, when you relax in front of the TV.

If your goal is a trim, toned body, you must make more dramatic changes. An average-height, 200-pound man who exercises roughly an hour per day, increases his caloric burn to 3, 267 each day.

Ramp up the activity to more than an hour per day, and your caloric burn can reach 3, 817, according to Baylor College of Medicine's calories-per-day calculator. More vigorous activities will maximize the calories expended. Active swimming burns roughly 916 calories an hour for a 200-pound man, according to the American Council on Exercise's physical activity calorie counter.

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At this activity level, you might notice yourself feeling more trim before you see much difference on the scale. A muscle is denser than fat, weighing in at 2.3 pounds per liter, as compared to 1.9. Each pound of resting muscle in your body burns six calories daily, according to the National Council on Strength and Fitness.The amount of calories you need to consume each day depends on a variety of factors. Your sex, age, weight, height and activity levels can all affect calorie intake. Given these variables, it's often easiest to use a calories-per-day calculator to determine individual needs.

Calorie consumption is determined by a variety of factors, including height and physical activity. In general, adult men need between 2, 000 and 3, 200 calories per day.

On average, people typically consume around 2, 000 calories per day. However, the Dietary Guidelines for Americans state that healthy diets can vary significantly in terms of calorie intake. In general, healthy diets provide between 1, 600 and 3, 200 calories a day. The exact amount you need to consume depends largely on your gender, age and how much exercise you regularly perform.

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An 18-year-old man who exercises regularly or holds a physically active job will need the most calories (3, 200 per day). In contrast, older adults over 61 years of age who live a sedentary lifestyle only need 2, 000 calories a day.

However, it's possible to consume more calories if you're extremely active. Similarly, it's also safe to consume fewer calories if you're trying to lose weight. Harvard Health Publishing states that men can consume as little as 1, 500 calories-per-day.

Your calorie intake isn't only influenced by your age, sex and activity levels. It's also determined by your body — specifically, your height and weight.

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Height and weight are the two variables used to determine your body mass index (BMI). Your BMI is able to give you an approximation of your body fat. Basically, it can tell if you're a healthy weight for your height.

According to the Centers for Disease Control and Prevention, the average American man weighs 197.8 pounds (89.7 kilograms). However, he is also between 69.1 and 69.4 inches tall (between 5 foot and 7 inches and 5 foot and 8 inches). The average BMI for American men is 29.1.

Essentially, if you're a 200-pound man, you likely weigh the same amount as the average man in America. A man of this weight with a healthy BMI would be very tall — at least 6 feet and 3 inches.

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However, if your BMI is also the same as the average man (around 29), you may want to consider losing weight by increasing your activity levels or reducing your calorie intake. Higher BMIs are associated with a greater risk for various disorders, including cancer and cardiovascular disease.

The one exception to this is if you're an athlete. People with more muscle mass may have higher BMIs and yet be a perfectly healthy weight.

There are a variety of calculators you can use to estimate the number of calories you need on a daily basis. However, a calories-per-day calculator may provide inaccurate results.

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These calculators may not take into account every factor that can influence your calorie intake. For instance, Cornell University's calories-per-day calculator works well — but is inappropriate for athletes and anyone who is even moderately physically active.

The National Institutes of Health provides a range of different calculators you may use to determine your ideal weight. Their body weight planner can help you figure out how many calories you need to consume to lose, gain or maintain your weight.

Alternatively, you can determine your own optimal caloric intake. In order to do this, you need to start by calculating your BMI to determine if you need to lose or gain pounds.

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If you already know your BMI, you can start by calculating your basal metabolic rate (BMR). This is the first step in determining your exact caloric needs.

Your BMR is the minimum amount of calories you need on a daily basis. This number is based on your sex, height, weight and age. It doesn't take any physical activity into account.

Like the estimated calorie consumption the Dietary Guidelines recommends, BMR will change with age. An 18-year-old 200-pound man that is 6 feet and 3 inches will have a BMR of 2, 142. In contrast, a 75-year-old 200-pound man of the same height will have a BMR of 1, 746.

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If you're a 200-pound man closer to the average height (5 feet, 8 inches), your BMR will be lower. A 75-year-old man would have a BMR of 1, 666, while an 18-year-old man would have a BMR of 2, 053.

Once you've established your BMR, you'll need to multiply it by another number to determine your optimal calorie intake. Sedentary adults would multiply their BMR by 1.2. People who are extremely active, with physical jobs or who carry out regular sports training, need to multiply their BMR by 1.725 or 1.9.

This means that a 200-pound man may consume as little as 1, 999 calories (for the 75-year old who is 5 feet, 8 inches) or as much as 4, 070 calories (for the 18-year-old who is 6 feet, 3 inches) and still be within a healthy range.

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Ultimately, if you're a 200-pound man, the calories-per-day you