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More specifically, sedentary men ages 19 to 30 need 2,400 to 2,600 calories; 31- to 50-year-old men require 2,200 to 2,400 calories; and sedentary men over the age of 50 need 2,000 to 2,200 calories each day to maintain a healthy body weight.
What Should Men Eat to Lose Weight? Often, what matters most isn't what you eat, but how much. For men as well as women, weight loss is all about habit, according to Gans, and one of the most overlooked habits is portion control. Portion control is essential to an effective weight-loss regimen for men. Men tend to overestimate how much they need to eat, which leads to excess caloric intake and then to excess fat. A big part of a healthy weight-loss diet is finding portions you can stick to and foods you're willing to eat more than once. Don't overestimate the need for protein in your diet â with the exception of bodybuilders and other professional athletes, âmost men don't actually need that much more protein than women,â and eating too much can lead to an overload of red meat and animal fat in your daily intake.