The daily calorie needs of the average man vary with his age and physical activity level. The 2010 Dietary Guidelines for Americans divides calorie recommendations for adult males into three age categories and three levels of physical activity. To avoid unwanted changes in weight and decreases in physical performance, you should adhere to these guidelines as closely as possible.
The Dietary Guidelines divide the daily calorie requirements for the average male into three activity level categories: sedentary, moderately active and active. Sedentary men are those who do not meet the Centers for Disease Control and Prevention's guidelines of doing 150 minutes of moderate-intensity physical activity per week, obtain little physical activity at work and do not exercise outside of their daily routine. Moderately active men meet the CDC's physical activity guidelines, obtaining the equivalent of a 1.5 to 3 mile walk at 3 to 4 miles per hour every day through physically-demanding work, exercise or a combination of the two. Active men, such as competitive athletes and agricultural workers, regularly exceed these recommendations.
Meal Plans and Servings
The Dietary Guidelines provide daily meal plans to meet the average man's calorie requirements. These meal plans provide recommended numbers of servings for a variety of foods. For grains, 1 serving is equivalent to 1 slice of bread or 1/2 cup of cooked rice. A serving of vegetables and fruits is equivalent to 1/2 cup of fruit or vegetable juice, a medium fruit or 1/2 cup of a chopped, fresh fruit or vegetable. One cup of milk or yogurt and 1-1/2 ounce of cheese each provide one serving of dairy. A serving of lean meats, poultry or fish is equivalent to 1 ounce of cooked meats or 1 egg. For legumes, nuts and seeds, 1/3 cup of nuts, 2 tablespoons of peanut butter or 1/2 cup of cooked legumes equals one serving. To obtain a serving of fats and oils, you can have 1 teaspoon of margarine, 1 teaspoon of vegetable oil, 1 tablespoon of mayonnaise or 1 tablespoon of salad dressing.
Between the ages of 19 and 30, the average sedentary man needs 2,400 to 2,600 calories to meet his daily needs. This decreases to 2,200 to 2,400 between the ages of 31 and 50, then to 2,000 to 2,200 after the age of 50. For a man who has a 2,000 calories per day diet, the Dietary Guidelines suggest that he include 6 to 8 servings of grains, 4 to 5 servings of vegetables, 4 to 5 servings of fruit, 2 to 3 servings of low-fat milk, 6 or fewer servings of lean meats, poultry and fish, and 2 to 3 servings of fats and oils. In addition, he should eat 4 to 5 servings per week of nuts, seeds and legumes.
Moderately active men between the ages of 19 and 30 need 2,600 to 2,800 calories per day. These values decrease after the age of 30. Between the ages of 31 and 50, moderately active men need 2,400 to 2,600 calories per day, and 2,200 to 2,400 after the age of 50. For a 2,600 calorie diet, the Dietary Guidelines suggest the following daily intakes: 10 to 11 servings of grains, 5 to 6 of vegetables, 5 to 6 of fruits, 3 servings of low-fat milk, 6 or fewer servings of lean meats, poultry and fish, 1 serving of nuts, seeds and legumes and 3 servings of fats and oils.
The average active man should consume 3,000 calories per day between the ages of 19 and 30, and 2,800 to 3,000 calories per day between the ages of 31 and 50. The daily requirements of active men drop after the age of 50, with the daily recommendation being between 2,400 and 2,800 calories. For men with an extremely high level of physical activity, the Dietary Guidelines suggest a 3,100 calories per day diet. This includes 12 to 13 servings of grains, 6 servings of vegetables, 6 servings of fruits, 3 to 4 servings of fat-free milk, 6 to 9 of lean meats, poultry and fish, 1 servings of nuts, seeds and legumes and 4 servings of fats and oils.
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