How to combine two columns in 4 simple steps. 1  Download and install Merge Cells for Excel. 2  Select all cells from 2 columns that you want to merge, and go to the Ablebits.com Data tab. Click the Merge cells button to run the add-in. 3  Select the following options on the Merge Cells dialog box: Merge selected cells: row by row.
Calories For Weight Loss in Men. Men who are trying to lose weight should stick to a daily intake of 1800 calories. Each meal should contain 450 calories and snacks should total 450 calories a day. Men will have to be on the ball when it comes to keeping track of everything they eat and drink throughout the day and how many calories they're consuming.
The Dietary Guidelines for Americans 2010 suggest many men need 2,000 to 3,000 calories daily to maintain healthy weights. Men eating 2,000 calories should limit saturated fat to 11 to 16 grams daily, and men consuming 3,000 calories should eat no more than 17 to 23 grams of saturated fat per day.Men who eat 1,600 calories daily to lose weight should aim for 9 to 12 grams of saturated fat per day.Foods High in Saturated Fat.en eating 2,000 calories should limit saturated fat to 11 to 16 grams daily, and men consuming 3,000 calories should eat no more than 17 to 23 grams of saturated fat per day.