Following a balanced diet is at the top of the list for keeping men healthy, but the recommendations aren't necessarily the same as for women. Because men have higher levels of testosterone and therefore more lean body mass, they need more calories and protein.
To calculate exactly how many calories and how much protein are needed, first determine weight in kilograms. Do that by dividing your weight in pounds by 2.2. For example, a 200-pound man weighs 90.9 kg.
Secondly, honestly assess the person's level of activity. Calorie needs range from 25 calories per kg for a sedentary man to 35 calories per kg for an active man. In our example, that would be a range of 2,273 calories to 3,181 calories.
Protein needs can be estimated at 0.8 grams per kg to an upper limit of 1 g per kg. For our 200-pound man (90.9 kg), this would be 73 to 91 g of protein per kg per day.
A man who follows these tips, stays physically active and gets routine tests should enjoy a healthy life.
