Calorie needs per day. Adult men usually require more calories on a daily basis compared to women. The estimated daily calorie needs for men range from 2,000 to 3,000 calories per day. These Optimal protein intake. The generally recommended daily protein intake is 0.9 grams per kilogram of body weight for adolescents and 0.8 grams per kg of body weight for adults (~0.0145 oz per lb and ~0.013 oz per lb). You can use our protein requirement calculator to do the math for your weight with high accuracy. Researchers found the following: Weight lifting (General): 90-126 calories burned weight lifting for 30 minutes. Calisthenics (Moderate): 135-189 calories burned for 30 minutes. Weight Lifting (Vigorous): 180-252 calories burned per 30 minutes. Calisthenics (Vigorous): 240-336 calories burned per 30 minutes. According to the Centers for Disease Control, the average American man weighs 195.7 pounds (or 88.77 kilograms), while the average American woman weighs 168.5 pounds (or 75.21 kilograms). Since the RDA is 0.8 gram of protein for every kilogram of body weight, this means that most men should consume about 71 grams of protein per day. Women, who Men’s Health; Original Series. It boosts your metabolic rate and causes a spontaneous reduction in calorie intake. or about 0.45–0.6 grams per pound (1–1.3 grams per kg) of body 655 + (9.6 x weight) + (1.85 x height) - (4.7 x age) The formulas are from Katch, McArdle & Katch (2011) [1] . In order to manually calculate your RMR you need to perform the necessary unit conversions, then replace the respective values in the formula for your gender. Here are a few examples of suggested daily fat ranges for a low fat diet, based on different calorie goals: 1,500 calories: about 50 grams of fat per day 2,000 calories: about 67 grams of fat per day For example: If the 155-pound (or 70-kilogram) person mentioned above is on a 2,000-calorie cutting diet, they should eat 110 grams of protein and 60 grams of fat. For Men: 1 x body weight (kg) x 24 = _ For Women: .9 x body weight (kg) x 24 = _ to convert pounds to kg, divide weight in pounds by 2.2; Step 2. In this step you must multiply the result from step 1, by the "multiplier" in the right column that corresponds to the percent body fat range of your client. The study, published in 2004 in the medical journal "Public Health Nutrition," looked at elderly people in Greece, Spain, Denmark and Australia. It found that the Mediterranean diet, which includes plenty of fruits, vegetables, olive oil, whole grains and fish, is associated with longevity in the elderly, and constitutes a healthy diet pattern. 5pwKCdZ.