How many calories should a 70 kg man eat? There are thousands of diets, meal plans and recipes for weight loss on the market. Without knowing your activity level, it is difficult to know exactly how many calories you should be eating. This article will help you learn how many calories, fat, protein and carbs you should be eating to effectively lose weight safely, and which foods you should avoid.
Nutrition All Men Need
Whether you are a man or a woman, a healthy diet is essential for wellbeing and the avoidance of lifestyle-related disorders. Yet, depending on your gender and age, nutrition differs a little.
This is information about the nourishment that guys require. Your age, lifestyle, and size will determine how many calories you need (weight). For instance, a 70 kg active man needs between 2700 and 3000 calories a day, depending on how active he is. A healthy man need roughly 2500 calories each day to maintain his weight. Depending on their level of activity, men over 50 need 2000 to 2800 calories daily. The amount of calories expended can be influenced by thyroid hormones, certain drugs like steroids, or diseases.
Protein
Typically, between 10% and 35% of your daily calories must come from protein. Boys between the ages of 14 and 18 should consume 52g of protein per day, whereas males between the ages of 19 and 25 should consume 56g per day.
For instance, a man who is 5 feet 10 inches tall and exercises for 30 to 60 minutes every day needs 7 ounces of protein in his 2800 calorie diet. High-quality proteins include lean meat, chicken, fish, milk, milk products, eggs, and cheese. Tofu, nuts, and seeds, as well as legumes, are excellent sources of vegetable protein.
Unless you have renal illness or are monitoring calories in an effort to lose weight, there is no harm if you consume more protein than the suggested amount.
Carbohydrates
Dried, fresh, or frozen beans, peas, and other legumes; whole grains, including rye, oats, and stone-ground cornmeal; nuts; dried fruits; broccoli; baked potatoes with skin; spinach, kale, and other greens; Brussel sprouts, plums, pears, and apples are among the foods high in fiber content (high in pectin). Although they are high in fat, almonds, Brazil nuts, walnuts, peanuts, and coconut are also high in fiber; as a result, use caution when eating them.
Fats
Just 20 to 35 percent of your diet should be made up of lipids, and only unsaturated fats (MUFA and PUFA) like those found in extra virgin olive oil, canola oil, sesame oil, almonds, walnuts, and avocados should be consumed for health and weight control.
Vitamins and Minerals
According to the Academy of Nutrition and Dietetics, fruits and vegetables are “good-for-you foods” because they are packed with vitamins and minerals. This is true whether they are fresh, frozen, canned, or dried (formerly called the American Dietetic Association).
Calcium and vitamin D intake should be increased in older men to maintain strong bones and prevent osteoporosis. Calcium-rich foods include low-fat and fat-free milk, yogurt, cereals, fruit juices, dark-green leafy vegetables, and canned fish with soft bones. Take calcium supplements and multivitamins containing vitamin D if you aren’t getting enough of these foods.
Make sure to eat every two to three hours if you participate in sports or exercise frequently so that your body receives a steady supply of nutrients. Additionally, since they are the primary source of energy, carbohydrates must be a part of every meal.
The greatest method to stay healthy and prevent lifestyle-related diseases is to eat a well-balanced diet that contains whole grains, fruits, vegetables, lean proteins, and low-fat dairy products.
How many calories should a 70 kg man eat?
A sedentary male over the age of 70 requires around 2,000 calories. Consume about 2,600 calories a day if you are active.
How much protein should a 70 kg man?
A Position Stand from the International Society of Sports Nutrition (Jager et al. 2017) describes that for building and maintaining muscle mass, an overall daily protein intake in the range of 1.4–2.0 g/kg/d is required. This represents 98-140g for a 70 kg person.
How many carbs should a 70 kg man eat?
This is the minimum needed for your brain to function. Athletes are recommended to consume 6 – 10 grams for every kilogram of body weight per day. For example, a typical man weighing 70 kilograms needs 420 grams of carbs per day to fuel his activity.
What is the best diet for building muscle?
Here are 26 of the top foods for gaining lean muscle.
- Eggs. Eggs contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline.
- Salmon. Salmon is a great choice for muscle building and overall health.
- Chicken Breast.
- Greek Yogurt.
- Tuna.
- Lean Beef.
- Shrimp.
- Soybeans.
How many calories should a 75kg man eat?
75 kilos x 25 calories = 1,875 calories a day Ideally, for an average individual, women should be around 30-35% body fat and men should be around 15% – although a fit, athletic man could be 10% body fat or even lower.
How can I reduce my 70 kg weight?
Ten tips from a personal trainer who lost 70 kg
- Stop drinking calories.
- Forget about ready-made business lunches.
- Spend less time on the road.
- Learn to cook delicious meals.
- Try to understand the value of natural food.
- Get a dog.
- Buy organic food.
- Pay attention to the quality of meat.
How much protein should a 75 kg man?
The average person should ingest 0.8 grams of protein per kilogram or 0.35 grams per pound of body weight per day, according to the Academy of Nutrition and Dietetics, for general health. So, a 75 kg (165 lb) person should eat 60 grams of protein on average per day.
Is 160g of protein enough to build muscle?
Providing you’re eating enough calories, a diet that contains 1.2 to 2 grams of protein per kilogram of body weight will provide enough protein to build muscle. A 175-pound (79.5 kg) male, for example, should aim for 95 to 160 g of protein each day.
How many carbs should a male eat per day?
The Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calories. So, if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbohydrates a day.
How many carbs should I eat according to my weight?
Daily Carbohydrate Needs (Carbs Per KG of Body Weight)
| Training Volume (Hours/Day) | Carbohydrate Needs (grams per kilogram of body weight) |
|---|---|
| 1 | 5 g/kg |
| 2 | 6 g/kg |
| 3 | 7 g/kg |
| 4 | 8 g/kg |
How many meals should I eat a day to gain muscle?
More Meals = Muscle Growth Although you need protein, you really don’t have to spread it and eat it over six or seven meals. The aim is to reach the daily intake without fail and this will help you develop muscle. An average man needs about 4-6 meals a day plus the right amount of exercise for steady muscle growth.
What did people eat for bodybuilding in the 70s?
The main diet for a bodybuilding physique in the 70s was high protein and low carb. It was Protein to build the muscle and less carb to reduce body fat. It made perfect sense to me and the others that trained.
What’s the best meal plan for a beginner body builder?
The Beginner Bodybuilder Meal Plan Target: 2,500 calories, 218 g carbs, 218 g protein, 83 g fat This is a plan for new-to-the-system bodybuilders who want to stay healthy and power tough workouts.
How much protein do you need to be a bodybuilder?
Within this caloric intake, most but not all bodybuilders will respond best to consuming 2.3-3.1 g/kg of lean body mass per day of protein, 15-30% of calories from fat, and the reminder of calories from carbohydrate.
The 7 Best Exercises for Weight Loss
I get this question a lot, what are the best exercises? The simple answer: the ones you like and will do consistently. That being said, research shows that some exercises are great at promoting weight loss and a healthy weight. Let’s dive in so you can find your favs!
1) Walking: are you surprised? I was, we often think we must be doing something extreme in order to be burning calories. However, that’s not true.
According to Harvard Health, an estimated 155 lbs. (70 kg) person burns 167 calories per 30 minutes of walking at a moderate pace, 4 mph (6.4 km/h).
Why is it great for you?
It’s low-impact and you only need a comfy pair of shoes.
What are some ways to incorporate more walking into your day?
1) Park towards the back of the parking lot and enjoy the 1-3 extra minutes it takes to walk to work, the store or appointments.
2) Walk for 15-30 minutes during your lunch break with a co-worker so that you get to socialize and be healthy together.
3) Take the stairs at work instead of the elevator. (I do this one, my office is on the 5th floor and it’s actually a really good feeling to be breathing harder when I make it up all of them, bonus: it wakes you up 🙂
4) Take the dog on extra walks or walk with your spouse in the evenings to unwind and have meaningful conversations.
How do you get started?
Aim for 30 minutes 3-4 times per week. You can gradually increase the frequency or duration as you become more fit.
2) Jogging/running are great exercises to lose weight.
Harvard health estimates that a 155 lbs. (70 kg) person burns approximately 298 calories per 30 minutes of jogging at 5 mph ( 8 km/m) or 372 calories per 30 minutes at a 6 mph (9.7 km/m) pace.
Why is it great for you?
Jogging/running can help you burn belly fat; this fat wraps around your organs and has been linked to various chronic diseases such as heart disease, diabetes and fatty liver disease.
How do you get started?
Jogging/running can be done almost anywhere or on the treadmill with a comfy pair of shoes and breathable comfy clothes. If jogging is hard on your joints, try jogging in the grass or on treadmills with built-in cushioning.
3) Cycling: whether it’s outdoors or indoors, cycling can help you lose the weight and keep it off.
Harvard health estimates that a 155 lbs. (70 kg) person burns around 260 calories per 30 minutes on a stationary bike or 298 calories on a bike when cycling at a moderate pace 12-14 miles/hr (19-22 km/m) (1).
Why is it great for you?
Cycling is not only great for weight loss, but studies show that people who cycle regularly have better overall fitness, increased insulin sensitivity, lower heart disease, cancer, and death.
How do I get started?
Try a cycling class or air up the tires in your bike and ride around the neighborhood. Start with 10-20 minutes 2-3 times per week and increase to 3-5 times per week for 15-50 minutes.
4) Weight Bearing Exercises can help you lose weight and keep it off.
Harvard health estimates that a 155 lbs. (70 kg) person burns roughly 112 calories per 30 minutes of weight training.
Body weight exercises and lifting weight can help break down muscle and promote muscle growth which increases our resting metabolic rate, aka, we burn more calories at rest.
Why is it great for you?
Did you know we continue to burn calories hours after weight-training workouts compared to aerobic exercises? It’s true, so weight training is an effective method of burning calories. Beware, if you are lifting regularly, you may start to build more muscle and burn more fat. Muscle does have weight, therefore, you may see that you are losing inches and not much weight. This is ok because you are gaining muscle which takes up less space and burns more calories than fat mass.
How do you get started?
If you’ve never lifted weights before, seek out a trainer to show you how to lift properly so that you do not injure yourself. Start with 10 minutes and build up to 45 minutes of weight training 1-3 times per week.
5) High Intensity Interval Training (HIIT): short bursts of high intensity exercises that alternate with brief intervals of rest. An example would be 20 secs of jump squats, 10 sec break, 3 times through before moving on to the next exercise.
Why is it great for you?
You can burn more calories in a shorter amount of time. HIIT is effective at burning belly fat which is linked to many chronic diseases.
How do you get started?
HIIT can be incorporated into any exercise routine. For instance, if you are cycling, cycle at your max for 20 seconds, followed by a slower pace for 1-2 minutes. Start with one HIIT workout per week for 5-10 minutes and increase to 2-3 times per week 10-25 minutes.
6) Yoga can help you lose weight and de-stress. Did you know that stress can prevent weight loss? It’s true, when our bodies are stressed, they do not like to lose weight. Incorporating ways to decrease stress in our daily routine can be a key factor for weight loss.
Harvard Health estimates that a 155 lbs. (70 kg) person burns about 150 calories per 30 minutes of yoga.
Why is it great for you?
It can help us burn calories, relieve stress and teach us mindfulness which can help with food cravings, overeating and better understanding our hunger signals.
How do you get started?
You can find online yoga classes, yoga studies and yoga classes at your local gym. Start off with 30 minute yoga class one time per week and increase to 1-3 times per week for 30-90 minutes.
7) Swimming is a great way to lose weight, get in shape and keep cool.
Harvard health estimates that a 150 lbs. (70 kg) person burns about 230 calories per 30 minutes of swimming. How you swim matters: for 30 minutes a backstroke burns 298 calories, a breaststroke burns 372 calories, a butterfly burns 409 calories and treading water burns 379 calories.
Why is it great for you?
It burns calories, gets you fit and is low impact; it’s a great option for people who have injuries or joint pain.
How to get started?
Take a class or swim in your pool. Mix up the strokes so that you don’t get too tired too quickly. Start with 10 minutes 1-2 times per week and increase to 3-5 times per week for 30-50 minutes.