Men vs. Women: Do Diets Really Differ?

Wow, finally, you hit the gym - great! But wait, are you falling prey to common nutrition myths? Many of you must be wasting your time and energy following diets based on misinformation rather than science. If you have adopted the habit of regular exercise, then your goal should be simple: Attaining a healthy state of mind, body, and soul.

One widespread myth is that men and women need completely different diets. Does this statement hold water? To know the truth, read our blog on: Men vs. Women: Do Diets Really Differ? And separate facts from fiction.

There are many different men's and women's diet and exercise programs, magazines, and websites. And people like you get confused and tend to believe that these approaches are vastly different.

But what is the absolute truth?

What is the Truth About Men's & Women's Diets? 

The reality is that there is no perfect answer. Men and women can benefit from the same type of exercise and diet. A similar kind of healthy food that works for men could also work for women. Think about it: the fundamental need for a body is adequate protein, healthy fat, vitamins, and minerals. 

But we also have to acknowledge the difference. So, what is the difference? The thing is, the diets of men's and women’s bodies can be identical, but the amount of food required for each needs consideration. Men typically need more calories than women. The most significant difference is the calorie load.

The diet plate below is similar for both men and women. The real catch is that the man’s plate will be slightly bigger or higher in calories than that of a woman.

Also read Best Daily Vitamins for Females - Essential Guide.

Why do Males Need More Calories than Females?

The diet plan of a man can be slightly different from that of a woman for the following reasons: 

1. Men typically need more calories than women do. An average man needs 2,500 kcal a day, compared to a woman's 2,000 kcal a day. Because of the higher calorie needs, men need to consume more nutrition.

2. Men have higher muscle mass, lean body mass, greater stature, and a higher resting metabolic rate, which is why they need more calories.

3. There is one interesting fact: men tend to lose more calories than women (500 to 1000 fewer calories per day). So if a man wants to maintain his weight, he needs more calories than a woman.

However, women who want to attain a healthy weight need a diet that is less calorie-dense than men's.

Why is it Harder for Women to Lose Weight than Men?

The following 6 reasons make the journey of women in weight loss harder:

1. Fat-Muscle Ratio

Women have more body fat and less muscle than men of the same age and weight, which affects their basal metabolic rate (BMR), meaning they burn fewer calories.

2. Pregnancy Weight Gain

Throughout their lives, women undergo multiple alterations in their hormone levels. For example, when she becomes pregnant, they gains weight and body fat. And this accumulated fat is hard to shed.

3. Menopause Weight Shift: 

During menopause, due to hormonal changes and a slower metabolic rate, women tend to gain weight in their abdomen. Additionally, muscle mass also decreases with age, making it harder for them to maintain their weight.

Also read 8 Menopause Self-Care Tips [Best Practices to Manage Menopause Symptoms]

4. PCOS & Hormones: 

Lifestyle disorders like polycystic ovary syndrome (PCOS) affect about 5% and 10% of women. This condition leads to a hormonal imbalance that makes the weight loss journey more difficult.

5. Lifestyle Weight Barriers: 

Apart from physical differences, social and psychological factors also play a role. Women face Barriers like physical pain, insufficient self-control, time constraints, dietary restrictions, and a lack of support. These factors indirectly hamper the weight loss journey.

6. Cravings & Obesity: 

Women experience more food craving than men due to biological, sociological, and environmental factors. And this carving leads to obesity in women.

Who Needs More Micronutrients? Men or women.

Both men and women need micronutrients, which are vitamins and minerals that the body requires in small amounts. 

Some of the recommended dietary allowances for nutrients, based on gender, are listed below.

1. Vitamin A

• Males age 19 to 50: 900 micrograms (mcg).

• Females age 19 to 50: 700 mcg.

2. Magnesium

• Males age 19 to 30: 400 milligrams (mg).

• Females age 19 to 30: 310 mg.

3. Iron

• Males age 19 to 50: 8 mg.

• Females age 19 to 50: 18 mg.

4. Potassium

• Males age 19 to 50: 3,400 mg.

• Females age 19 to 50: 2,600 mg.

The Key Takeaway for Men vs. Women Diets

• Similar Diets, Different Portions: Men and women can follow the same healthy diet, but portion sizes may differ.

• Men Require More Calories: Men typically require a higher calorie intake due to their higher muscle mass and higher basal metabolic rate.

• Women Face More Weight Loss Challenges: Factors like hormonal fluctuations, pregnancy, menopause, & conditions like PCOS make weight loss harder for women.

• Nutrient Needs Vary: Women need more iron due to the menstrual cycle, while men generally require more magnesium and potassium. Postmenopausal women need more vitamin D and calcium for bone health.

• Hormones Play a Major Role: Hormonal changes influence women's weight and metabolism throughout their lives, affecting their dietary needs.

• Psychological and social factors matter: women tend to experience more food cravings and lifestyle constraints that can affect their diet and fitness journey.

Also read Why Postmenopausal Women Need Vitamin E Tocotrienols.

The Conclusion for You!

It's not about Men vs. Women's diets. Striking a balance is the ultimate key. Regardless of gender, a nutrient-dense, well-balanced diet combined with exercise is essential for overall health and wellness. There is no drastic difference between men's and women's diets. The same rainbow-colored plate can be beneficial for both men and women. You need a little awareness about your physique, such as how many calories and which micronutrients or natural ingredients your body needs more of. 

Yes, this is a little harder to decode, and this is where healthcare professionals come into play. Visit them to discuss all your existing health conditions and curate a well-balanced diet for yourself. It's not always about Men vs. Women's diets. It's about individual needs, not a one-size-fits-all scenario.

Disclaimer: This content is for informational use only. It should not be used as a substitute for direct medical advice from your doctor or other qualified clinician.

References:

1. Binsaeed, B. et al. (2023) 'Barriers and motivators to weight loss in people with obesity,' Cureus [Preprint]. https://doi.org/10.7759/cureus.49040.

2. Can you boost your metabolism? (no date). https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508#:~:text=People%20who%20are%20larger%20or,means%20men%20burn%20more%20calories.

3. Clinic, C. (2025a) Do men and women really have different nutrition needs? https://health.clevelandclinic.org/nutritional-needs-for-men-and-women.

4. Clinic, C. (2025b) Why it really is harder for women to lose weight (and what to do about it). https://health.clevelandclinic.org/why-it-really-is-harder-for-women-to-lose-weight-and-what-to-do.