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​Men vs. Women Nutritional Needs (USA Guidelines)

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​Energy or calorie requirements tend to be higher for men because they are generally heavier with greater muscle mass than women. Women tend to have a higher percentage of body fat, which is important for reproduction and to make female hormones in the body. Muscle burns a lot more calories than fat, which is a major reason why men usually burn more calories than women each day, and why it’s important for people to maintain muscle mass while losing weight.. Calorie requirements will vary depending on someone’s body size, age, gender, occupational activity levels, and energy used in physical activity. If an individual is very active then their energy requirements will be much higher.

The following tables give generic nutritional guidelines from the.Institute of Medicine. Note that the Dietary Reference Intakes for carbohydrate and protein are based on amounts that meet the needs of almost all the population, and can be more than what many of us require. For example, while an active person might burn up 130 grams of carbohydrate a day (the equivalent of about 9 slices of bread), this is more than some of us need. There is no requirement given for mono-unsaturated fat (found in olive oil, for example) or saturated fat (found in meat, dairy and processed foods) because our body does not actually require us to eat any for our health. There are recommendations given for the polyunsaturated fats (omega-3 and omega-6, from oily fish, sunflower oil and other sources) because our bodies do need them from our diets. In addition, both men and women should aim to keep total fat intake to 20-35% of the calories we eat. This means that a person eating a 2,000 calorie diet should aim for a total fat intake of about 44 to 78 grams per day (based on the fact that each gram of fat contains 9 calories). Saturated fat should be limited to 10% of calories, which would be about 22 grams per day for a 2,000 calorie diet.
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Tags: carbohydrate, Diet, healthy lifestyle, Institute of medicine, Nutrition, USA​
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  • Home
  • Fitness
    • The shape of your life in 90 Days
    • How to Build Lean Muscle
    • The Mesomorph
    • The Ectomorph
    • The Endomorph
    • Benefits of cardio workouts
    • How workout plans help you achieve your goals
    • Ways to burn more calories
    • How important is stretching?
    • Achieve your best body at 40+
    • Common Exercise Myths
    • Resistance Training
    • Swimming for Weight Loss and Fitness
    • Training for Race Running
    • Running for Weight Loss & Fitness
    • High Intensity Interval Training (HIIT)
    • Cycling for Weight Loss & Fitness
    • How far will you go to achieve your goals?
    • Double your weight loss with a food diary
    • Walk yourself to fitness
    • Personal Trainers and Fitness Instructors
    • Can Music Increase Your Motivation?
  • Health
    • Eating a Balanced Diet
    • Healthy Heart Tips
    • Healthy Food & Drink Substitutes – Part 1
    • Healthy Food and Drinks Substitutes – Part 2
    • Keeping a Positive Mental Attitude
    • Eat this, and not that
    • Energy Boosting Foods
    • Alcohol consumption and fitness facts
    • Are you eating enough fibre?
    • How your mood affects healthy eating habits
    • Vitamins & supplements
    • USA Fish oil facts
    • Staying healthy during the Festive Season
    • Should we exercise through coughs and colds?
    • What are antioxidants?
    • Managing Cholesterol
    • Tips to help you stop smoking
    • How to boost your metabolism
    • Chase your winter blues away
  • Nutrition
    • Eating for muscle gain
    • What foods provide muscle fuel?
    • Muscle Building Supplements
    • Can you transform your body without good nutrition?
    • Recovery Nutrition
    • Can sports drinks improve your performance?
    • What are super foods?
    • The worst drinks when dieting
    • Best and Worst Foods
    • Healthy Snack Foods
    • Healthy eating in your lunch hour
    • Get a Boost with Breakfast
    • Locally Produced Foods
    • Dining Out Healthily
    • The Importance of Water
    • Eating Organic
    • UK food labels
    • UK Seasonal Foods
    • UK Portion sizes
    • UK Men vs. Women Nutritional Needs
    • USA food labels
    • USA Portion sizes
    • USA Men vs. Women Nutritional Needs
  • Dieting
    • Weight Loss Diets
    • Vegetarian Diets
    • Low Calorie Diets
    • Low Carb Diets
    • Low Fat Diets
    • Low Gi Diets
    • Low Sugar Diets
    • Low Sodium Diets
    • Gluten Free Diets
  • Weightplan.com