Females and males are almost 98.5% similar in DNA that is why their needs of nutrition are more identical than differences. But these differences help to take care of men or women nutrition that curates the different definition of health for men or women. The article articulates the differences rather than similarities.
Dietary Guidelines For Women and Men:
Eat when you are hungry and stop it when you are full or choose vegetables and fruits more in your diet are some of the general recommendations, men and women have been stumbled upon so often. But there are some guidelines based on gender differences that will help you to curate the men’s or women’s daily nutritional requirements chart to ensure their health.
- Calories Intake: Men and women both need calories to maintain the energy level to perform different levels of physical and mental activities. But calories required per day for a female is very different from the calories required for a man per day that also depends on their age, physical activities, lifestyles, and medical conditions.
- 2 to 3 years males & females: 1,000 to 1,400 calories depending on their activeness.
- 4 to 8 years old female: 1,200 to 1,800 calories per day
- 4 to 8 years old male: 1,400 to 2,000 calories per day
- 9 to 13 years old female: 1,600 to 2,200 calories per day
- 9 to 13 years old male: 1,800 to 2,600 calories per day
- 14 to 18 years old female: 1,800 to 2,400 calories per day
- 14 to 18 years old male: 2,200 to 3,200 calories per day
- 19 to 30 years old female: 2,000 to 2,400 calories per day
- 19 to 30 years old male: 2,400 to 3,000 calories per day
- 31 to 50 years old female: 1,800 to 2,200 calories per day
- 31 to 50 years old male: 2,200 to 3,000 calories per day
- 51+ years old female: 1,600 to 2,200 calories per day
- 51+ years old male: 2, 000 to 2,800 calories per day
Ensure these calories intake while curating a healthy diet for women or men.
- Protein Intake: Whether you are curating a fat loss diet plan for a female or a fat loss diet plan for male, protein can’t be ignored. Also plays a significant role in various other fitness goals but protein intake varies gender wise as well. Here are recommended dietary allowances of protein.
- Upto 5 months: 13 grams
- 5 months to 1 year: 14 grams
- 1 to 3 years: 16 grams
- 4 to 6 years: 24 grams
- 7 to 10 years: 28 grams
- 11 to 14 years old male: 45 grams
- 11 to 14 years old female: 46 grams
- 15 to 18 years old male: 59 grams
- 15 to 18 years old female: 44 grams
- 19 to 24 years old male: 58 grams
- 19 to 24 years old female: 46 grams
- 25 + years old male: 63 grams
- 25 + years old female: 50 grams
- Pregnant female: 60 grams
- Upto 6 month Lactating female: 65 grams
- Second 6 months Lactating female: 62 grams
Follow any women fitness tips, you will find there are the protein intake guidelines. So, take the protein seriously in your diet plan.
- Vitamins & minerals: Though vitamins & minerals are very important for both males and females, daily recommendation varies as per age, gender, and medical conditions. These help in weight management so include them in the diet plan for weight loss for a female via natural sources or supplements. If you are underweight, you can use them in your diet plan for weight gain for a female as well as male. But daily recommendations vary.
- Calcium: Usually people take care of the daily calorie intake for men or women and miss incorporating minerals like calcium in their diet.
- 4 to 18 : 1,300 mg per day
- women 18 to 50: 1,000 mg per day
- women over 50 to 70: 1,200 mg per day
- pregnant women : 1,000 mg per day
- Vitamin D: While curating the best diet plan for men or women, include vitamin D for sure.
- 14 to 18 years old female: 15 mcg per day
- 14 to 18 years old male: 15 mcg per day
- 19 to 70 years old female / male: 15 mcg per day
- 70 years old female / male: 20 mcg per day
- Folic acid: In any healthy tips for women, folic acid it included. Though it benefits men, there are several benefits to women especially in their pregnancy or lactation.
- Upto 6 months Female/ male: 65 mcg DFE
- 7 to 12 months Female/ male: 80 mcg DFE
- 1 to 3 years Female/ male: 150 mcg DFE
- 4 to 8 years Female/ male: 200 mcg DFE
- 9 to 13 years Female/ male: 300 mcg DFE
- 14 years+ female/ male: 400 mcg DFE
- Pregnant women: 600 mcg DFE
- Breastfeeding women: 500 mcg DFE
A healthy diet for men or women has to go through many other checklists. It would be always better to think about their nourishment differently. Respect the differences and enjoy healthy living.