There are anatomical and physiological differences between a man’s body and a woman’s body which affect and influence the nutritional requirements of both sexes.  The diet plans for women greatly differ from the diet plans for men which in turn affects their strength and endurance.  The main differences lie in the essential daily calorie intake, capacity to burn calories efficiently, nutrient requirements, and emotional well-being of the two sexes.  Other factors that can make a difference between diet plans for women and diet plans for men are genetics, body shape/built/type, muscle mass, and the amount of exercise, as well as lifestyle, and eating habits.

Here are 5 reasons why diet plans for women are different from diet plans for men:


caloric intakeCaloric intake:

If you have ever had a sneak peek at a male bodybuilder’s daily calorie intake and what he needs to eat to meet his daily calorie intake quota, I have no doubt your jaw would have dropped to the floor in disbelief.  The amount would be so exorbitant that if a woman attempts to eat that amount of calories, she would balloon! Why? Well, first and foremost, men have more muscle mass than women, therefore, an average man would weigh higher and require 1,000 calories more daily intake than an extremely active woman of the same age and similar training program whose approximate daily calorie intake requirement would be 2,000.  Portion sizes in diet plans for women and men for each meal differ vastly as well.



men burn more caloriesMen burn more calories than women:

Men burn more calories than women because men weigh more than women.  In fact, even an average man who weighs exactly the same as a woman will still burn more calories.  The reason behind this is because, generally, men are more muscular and heavier and muscle burns more calories than fats. It is estimated that average man can burn 20% more calories doing nothing than an average woman of the same height.  This is also the reason why men lose weight faster than women (however, lose hope, not ladies, you’ll eventually catch up with weight loss in six months’ time). This goes without saying as well that men need more calories in their diet to function well or to perform the same activities average women do.



women are emotional eaterWomen are emotional eaters: Men simply adjust to get results:

Men who train regularly are more interested in learning, researching, and understanding nutrition and how certain nutrients affects their training and bodies. They tend to lose body fat% more effectively than women and because they are more willing to adjust their eating habits to get faster results.

Women, on the other hand, have a little bit more stuff to deal with – as weight loss is a huge emotional rollercoaster ride for us.  Adjusting our eating habits and lifestyle is often very stressful for us, and in fact, for some, the mere thought of giving up pizzas or ice cream feels like a break-up!


Do’s and Don’ts, men vs. women:

As mentioned above, men have larger physiques than women, therefore having higher requirements for certain food groups and nutrients.  Men have greater requirements for energy due to their increased muscle mass thus the need to eat more.  Eating more, even for men, however, doesn’t mean eating junk to bulk up.  A balanced healthy diet specifically formulated to calculate the correct amount of good calories should be consumed in order to lose body fat% and gain lean muscle.  

Men versus womenAlthough protein is essential for both men and women, more protein needs to be included in diet plans for men than diet plans for women.  Men need more protein in their diet than women primarily because they need increased energy required for building their muscles. And while it is important that protein should be included in our diet plans, it is equally important to ensure that you don’t overdo it.  Men also require more fiber and carbohydrates to their energy expenditure.  

Fat, on the other hand, should be taken in moderation, by men and women alike.  Fat intake should only be approximately 15% daily nutrient intake.  An average man has anything between 10 to15% body fat in comparison to an average woman which hovers around 27% body fat.  I know it sounds unfair and as hard as that is to stomach ladies, we are more naturally predisposed to have more fat than men.

Don’t despair, ladies, we can lose a great deal of body fat with sheer determination and dedication.  With a healthy lifestyle and eating habits and by following an effective weight training program, body fat % can drop down to 15% (or even lower if you are working in preparation for competition).  However, let me remind you that it isn’t completely healthy for us women, to have too little body fat for a long period of time.  Ensure that your diet stays within the healthy range of body fat % appropriate for your body shape.


different health issues for men and womenDifferent health issues affecting men & women:  

Men and women have completely different health issues to deal with in relation to their nutrient requirements.   Too much protein can cause sluggishness, mood swings, bloatedness, and weight gain in general. For men, the excessive protein may lead to kidney issues with kidney stones while it can cause calcium depletion in women which put us predisposed to osteoporosis as we get older. Calcium is one very essential nutrient for women as it will help keep osteoporosis at bay, but too much calcium can be dangerous for men as it has been associated with increased risk of prostate cancer. Women also require more iron, approximately 20% more than men, because we naturally lose iron this during menstruation.

Needless to say, a man’s requirement of certain nutrients are entirely different from that of a woman’s so it is important to ensure that both sexes limit consumption to the appropriate amounts.  



In summary, there are very specific physical and physiological differences between a woman and a man.  A man’s physical activities, strengths, and endurance greatly differs from a woman’s, and the same goes for their nutrient requirements. Diet plans for women and diet plans for men cannot be simply identical and should be tailored accordingly to meet their needs and requirements for it to be effective and efficient.    As lifestyle and eating habits affect our health greatly, appropriate diet plans for women and diet plans for men play a vital role in ensuring we are consuming valuable nutrients essential for a healthy body for life.   Too little or too much of anything can harm our body and our health.


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