Nutrition_Guide

Men's Nutrition Guide Your results for the Men's Nutrition Guide Calorie Calculator These results will help you to know how many calories you need to maintain your current weight, and the number of calories needed per day to achieve your goal weight in a healthy, steady manner. You need 2516.9 calories per day to maintain your current weight without exercise. You need 2263.8 calories per day to reach your goal weight slowly and maintain that weight without exercise. If you reduce your current caloric intake to 2016.9 calories per day you will lose one pound per week without exercise. If you increase your current caloric intake to 3016.9 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 2756.6 calories per day and still maintain your current weight. If you exercise for 60 minutes each day, you may increase your caloric intake to 3061.6 calories per day to maintain your current weight. If you exercise for 30 minutes each day, you will be able to reach your goal weight with 2475.6 calories per day. If you exercise for 60 minutes each day, you will be able to reach your goal weight with 2745.2 calories per day. 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 314.6 grams of carbohydrates, 83.1 grams of fat, and 125.8 grams of protein per day for 2516.9 calories to maintain your weight of 180 pounds. You need 283 grams of carbohydrates, 74.7 grams of fat, and 113.2 grams of protein per day for 2263.8 calories to maintain your goal weight of 145 pounds. Please remember that these calorie counts are an average, you may need to adjust your calorie needs up or down slightly to get the results you want. Your results are calculated to help you understand how many calories you need to maintain your current weight, or the number of calories you need to lose weight slowly, over several months' time. If you would like more detailed information about the number of calories you need, join Calorie-Count. Membership is free and you will have access to online tools to create the perfect diet.