Even as new, trendy diets come and go, calorie counting remains one of the most tried-and-tested tools for understanding your diet, especially if you’re trying to lose weight or build muscle.
While calorie counting may seem like a relic from the past, it still holds real value if done correctly and in moderation. In fact, a growing number of South African men are tracking their energy intake—not just to shed kilos, but to perform better in the gym or on the road.
“It can be helpful to gain a little insight into your diet and help people reach weight-loss or performance goals,” says Tara Tomaino, R.D., director of nutrition at The Park. “Especially if it’s done on a short-term basis.”
READ MORE: Experts Reveal How Many Calories You Burn When Walking 10 000 Steps
You don’t need to log every bite of food to be healthy, but understanding how your body uses energy can help you make better choices. Here’s a breakdown of what calories are, how many you need, and whether tracking them is worth your time.
What is a Calorie, Really?
Calories (technically, kilocalories) are a measure of energy. One kilocalorie is the amount of heat needed to raise the temperature of 1 kilogram of water by 1°C. This might sound scientific, but what it really means is: your body needs a certain number of calories each day to stay alive, move, think, and function.
We get energy from macronutrients—fat, carbohydrates, and protein. Each gram of protein and carbohydrate provides 4 calories, while fat contains 9. That’s why high-fat foods are usually more energy-dense.
What’s the Minimum Calorie Intake for Men?
Men typically need between 2,000 and 3,000 calories per day, depending on their body size and activity levels. But if you’re trying to lose weight, you might need less. “For a smaller man looking to lose weight, I wouldn’t recommend going below 1,500 calories a day,” Tomaino says. For general health and maintenance, around 2,500 calories per day is a good baseline for moderately active men.
How Many Calories Do You Need?
“There’s no one-size-fits-all number,” says registered dietitian Anya Rosen. “Your calorie needs depend on your age, size, genetics, daily movement, and even muscle mass.” In general, men burn more calories than women because they tend to carry more muscle and weigh more on average. If you’re moderately active—say you exercise three to five times a week—you’ll likely need around 2,700 to 2,900 calories per day to maintain your current weight.
To Lose Weight
To lose weight, you need to create a calorie deficit—in other words, burn more calories than you take in. A safe and sustainable deficit is around 500 to 1,000 calories per day, which should result in a weight loss of about 0.5 to 1kg per week. For many South African men, that means consuming somewhere between 1,800 and 2,300 calories per day, depending on their starting point and activity levels. But don’t slash your intake too drastically. If you cut too much, your body might fight back with cravings, fatigue, and poor performance.
To Gain Weight or Muscle
Trying to bulk up or add muscle? You’ll need to increase your calorie intake by about 300 to 500 calories per day, especially if you’re strength training regularly. That could mean eating between 3,000 and 3,300 calories daily, depending on your training volume and body size. Even illness and injury can raise your energy needs. Burns, infections, and even the common flu cause your body to work harder, which means you’ll need more fuel to recover.
READ MORE: Bonko Khoza Built His “Heart of the Hunter” Body on Calorie Deficit and Discipline
How Should You Space Out Your Meals?
The best approach: eat consistently throughout the day. Tomaino suggests three meals and two snacks, dividing your daily intake fairly evenly.
If your target is 2,400 calories a day, that might look like:
- 600–700 calories at each main meal
- 200–300 calories for each snack
Of course, some prefer a bigger breakfast and lighter supper—or the other way around. The key is to find a rhythm that works for your lifestyle and keeps your energy steady.
Does Age Affect Calorie Needs?
Yes. As you get older, your metabolism slows slightly, mostly because of natural muscle loss and hormonal changes.
Here’s a rough guideline for men:
- 20s–30s: 2,500–3,000 calories (moderate to high activity)
- 40s–50s: 2,300–2,700 calories
- 60+: 2,000–2,500 calories
The change isn’t dramatic, but it’s worth keeping in mind—especially if you’re less active than you used to be.
How to Estimate Your Calorie Needs
There’s no perfect formula, but you can track your intake to get a rough idea. The best way? Monitor your weight and log your food for a week without changing anything. If your weight stays stable, that’s your maintenance intake. From there, adjust up or down depending on your goal. Apps like MyFitnessPal, FatSecret South Africa, or Lose It! can help you track your intake and macronutrients.
Does Muscle Really Burn More Calories?
Yes—but maybe not as much as you think. A kilogram of muscle burns roughly 13 to 15 extra calories per day, while fat burns around 4 to 5. So while having more muscle helps, it won’t drastically shift your calorie needs. Interestingly, your organs (brain, liver, heart) burn the most energy. A 2011 study found that variations in organ size explained more of the differences in calorie burn than muscle mass alone.
The Role of Exercise
Training plays a big role. Cardio burns more calories during the workout, while strength training builds muscle and boosts metabolism long after you’re done. Even your non-gym activities matter: walking the dog, standing at your desk, taking the stairs—all of that counts. If you’re doing both cardio and weights consistently, you’ll be in the best position to manage your calorie needs and body goals.
Do You Need to Count Calories?
Not necessarily.
“Calorie counting focuses people on numbers that don’t always reflect the quality of the food,” says dietitian Wesley McWhorter. “Nutrition is more than just energy.”
READ MORE: Alan Ritchson Eats 4,000 Calories a Day to Stay in Reacher Shape
A 200-calorie serving of biltong or chicken breast will nourish you differently than 200 calories from vetkoek or slap chips.
Rather than obsessing over numbers, aim for balance:
- Half your plate should be vegetables and fruit
- The other half should combine lean protein and whole grains or healthy carbs
If you feel energised, perform well, and recover easily—your diet is likely on track.
The Bottom Line
Counting calories can be a helpful tool, especially for short-term goals like fat loss or bulking. But it’s not essential for long-term health. The key is to understand your body’s needs, focus on quality nutrition, and avoid extremes. If you’re unsure, speak to a registered dietitian or your doctor, especially if you have a medical condition or a history of disordered eating. Remember: It’s not just about calories. It’s about what’s on your plate—and how it makes you feel.
This article by Christine Byrne, Erica Sweeney and Sophia Pardo was originally published on Men’s Health US – additional reporting and products added by the Men’s Health SA team.
