How much calories should a 30 year old man take-in in

a day?

The recommended daily calorie intake for a 30-year-old man can vary depending on his activity level
and individual factors like body composition, genetics, and overall health. However, a general
guideline is:
 Sedentary (little or no exercise): 2,400 calories
 Moderately active (moderate exercise/sports 3-5 days/week): 2,600-2,800 calories
 Active (hard exercise/sports 6-7 days/week): 3,000 calories or more
Important Note: These are just estimates. To get a more accurate assessment of your personal calorie
needs, consider using a calorie calculator that takes into account your weight, height, and activity
level. You can also consult a registered dietitian or healthcare professional for personalized guidance.
Here's a quick way to estimate your daily calorie needs using the Mifflin-St Jeor equation:
1. Calculate your basal metabolic rate (BMR):
o BMR = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (years) + 5 (add 5 for men)

2. Multiply your BMR by an activity factor:

o Sedentary: BMR x 1.2

o Lightly active: BMR x 1.375

o Moderately active: BMR x 1.55

o Very active: BMR x 1.725

o Extra active: BMR x 1.9

The resulting number is an estimate of your daily calorie needs to maintain your current weight.