Men and women are different. That much is obvious to anyone who’s spent more than five minutes in a room with the opposite sex. So, it’s not surprising that the types and amounts of some nutrients men and women need, vary. How different are males and females in terms of nutritional requirements? Let’s look at key differences between men and women when it comes to energy needs, and nutrient requirements.
Calories
Men typically require more calories than women due to their larger size and muscle mass. On average, men require around 12-15 calories per pound of body weight, while women need around 10-12 calories per pound. But why? Men are also likely to have a higher percentage of muscle mass which requires more energy to sustain.
Additionally, men tend to be more physically active than women which means they need more calories to sustain the energy they burn. Of course, there are always exceptions. Some females are more active than males and their calorie needs are higher.
The number of calories you need per day varies with factors such as age, activity level, and body composition. However, in general, men require more calories than women to maintain a healthy weight due to differences in lean body mass and activity level.
Regardless of gender, calorie requirements go down with age. As people age, their calorie requirements can change. This is due to an age-related decrease in body weight, water weight, muscle mass, and physical activity. So, the large pizza you ate at age 20 may end up as extra body fat if you eat it at age 50.
Protein
You already know how important it is to get enough protein in your diet. This macronutrient is essential for a balanced diet as it helps to build and repair tissues, form enzymes, hormones, and other body chemicals. Protein is also a major component for muscle growth and maintenance. It helps to boost the metabolism, aiding in weight management. Additionally, protein can help to reduce hunger and cravings, increase satiety, and improve body composition.
The recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight for both men and women. Furthermore, research has not revealed significant differences in the protein requirements of men and women based on gender alone. The amount of protein you need daily is determined by your body weight. However, this assumes you lead a relatively sedentary lifestyle.
Physically active people, especially those who do intense exercise, may need up to double this amount of protein to maintain healthy body composition. If you lift weights or do structured exercise that boosts your heart rate, you may benefit from 1.2 to 2.0 g/kg per day, depending on the intensity and frequency of your workouts. Since men are more likely to do heavy resistance training, their protein needs may be higher than a female’s. Yet both genders need more protein relative to a sedentary person.
The good news is many people consume enough protein without making a big effort. However, certain populations, like vegetarians and the elderly, may fall short in their protein needs. If you fall into one of these categories and are concerned whether you’re getting enough protein, check with your doctor or registered dietitian for advice on how much protein is right for you to consume daily based on factors such as age and gender as well as your health status and physical activity level (elevated activity requires more calories).
Iron
Iron is essential for making hemoglobin, a protein found in red blood cells that carries oxygen from the lungs to the body’s cells. Without adequate iron intake, you can’t effectively transport oxygen throughout your body. Women need more iron than men due to the physiological differences between the sexes. Women have a higher red blood cell demand than men because of their menstrual cycles. Iron deficiency can lead to anemia, which can cause fatigue and other health issues.
So how much does each gender need? Adult men need 8 milligrams of iron per day while the amount of iron women need daily varies with age and menstrual status. Before menopause, the guidelines are that women consume 18 milligrams per day. After menopause when iron loss due to menstrual bleeding stops, women need the same amount of iron as men daily, 8 milligrams.
Iron-rich foods include red meat, fish, poultry, legumes, fortified cereals, and leafy green vegetables. The form of iron in plant-based foods, like leafy greens and legumes, is non-heme iron, which is less well absorbed. So, if you don’t eat meat, you’ll need to consume more iron-rich plant-based foods to make up for the lower bioavailability.
Calcium
Calcium is essential for many bodily functions, which is why it is so important to ensure that we are consuming enough in our diets. Calcium helps to strengthen our bones and teeth, and it is also involved in muscle contraction, nerve transmission, and blood clotting. To say it’s necessary is an understatement!
Women need more calcium than men due to physiological differences. Generally, women have smaller bones than men, making them more prone to osteoporosis. Additionally, women are at risk for bone loss at a younger age than men, due to the decrease in estrogen after menopause. Therefore, women consume more calcium in their diet than men.
Calcium-rich foods include dairy products and dark green vegetables, as well as calcium supplements. The Recommended Dietary Intake (RDI) of calcium for women is 1,000mg/day for those aged 19-50 and 1,200mg/day for those aged 51+.
For men, the RDI is 800mg/day for those aged 19-70 and 1,200mg/day for those aged 71+. It’s best to get calcium from dietary sources rather than supplements, as calcium supplements may increase the risk of kidney stones in some people.
Conclusion
Men and women differ slightly in their nutritional needs with women needing more iron and calcium than men and men having higher calorie requirements. But remember that everyone is different, so some people might need more or less of a certain nutrient than others. As always, talk with your doctor if you have any concerns about your health or nutrition needs. Also, women will have different nutritional needs during pregnancy. So, keep that in mind when planning your diet.
References:
- “Iron – Health Professional Fact Sheet – National Institutes of Health.” https://ods.od.nih.gov/factsheets/iron-healthprofessional/.
- “How much protein do you need every day? – Harvard Health.” 19 Jan. 2022, https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096.
- “Calcium and Vitamin D Requirements – American Bone Health.” 15 Oct. 2020, https://americanbonehealth.org/nutrition/how-much-calcium-and-vitamin-d-do-you-need/.
- “How much calcium do you really need? – Harvard Health.” 02 Feb. 2022, https://www.health.harvard.edu/staying-healthy/how-much-calcium-do-you-really-need.
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