Men’s needs more calories or daily nutritional requirement throughout the day if we do compare with women’s & children’s. A man needs approximately 2,000-2,900 calories/day.

Balanced and healthy diet gives benefit to all ages men group. It will also help in many ways-

• Preventing you from diseases
• Helping to Absorb other nutrients
• Proper growth and development
• Keep your mainly hood up to mark

Daily nutritional requirements for men health

Macronutrients:

A daily Protein requirement for men

Daily protein requirement for a man is often calculated according to their body weight, 0.8 gm of protein per kg of the body weight or 0.36 gm per pound.

How to calculate– if your weigh is 60 kg then multiply 0.8 by 60 and you get the result 48 gm –your average protein need per day.

How much protein amount is required for an individual’s depends upon many factors like active lifestyle or sedentary lifestyle, recent state of health, age and muscle mass.

Protein is an essential nutrient source for a man development and growth also helps to repair tissue, organs, hormone, enzymes, and tendons. 12-15 % of the total calories in your diet should come from your protein sources.

A structural molecule of protein is assembled out of amino acid. And many of them your body can’t produce on its own. As it considers animal protein provides to your body all essential amino acids in the right proportion.

What is the daily necessitating amount of protein intake for a man, that remains different throughout your life?

Age	Protein in gm
11-14 yrs	41-42
15-18 yrs	55
19-49 yrs	56-57
50 yrs and above	54

Those people are physically active and desire to achieve a good physic need more protein comparatively people who are sedentary. So, then how much protein intake is compulsory for them?

If you are an athlete and want to recover from injuries you should have to take protein 0.66 gm per pound or 1.2-1.5 grams per kg.

Also, some study suggests if you increase slightly amount of more protein intake on daily basis really work for you. 1 gm of protein per pound or 2.2 gm per kg.

Complete Protein source foods for non-vegetarian are– lean meat, shellfish, fish, chicken breast, eggs, cheddar cheese, milk, camembert, and, baked beans.

Protein source for vegetarian peoples– for a vegetarian people it is hard to get all amino-acids by their foods. No single plant source is able to provide complete amino acids. But even though, if you consume your food with some combinations to obtain better quality protein or complete protein.

Add in your diet– brown rice, whole grain, pulses, seeds and nuts, legumes, corn, soybeans, kidney beans, peas or lentils, oatmeal’s, milk and dairy products.

Do you know?

As too little protein is bad for your health, similarly as well as many nutritionists believe that if you are consuming too much protein through your diet likely more than 200 gm protein a day. As a result, such excessive amounts of protein put a lot’s of strain on your kidneys. So, don’t follow such diet which is high in protein.

If any protein is not used in such a way it is converted into fat and stored within the body.

A daily Fat requirement for men

The human body can’t function properly without a Fat. Each and every cell of our body contains fatty substances in its membranes. Our body can manufacture most of the fatty acids from excess calories eaten in the form of protein and carbohydrates.

All fats contain fatty acids- saturated or unsaturated (Monounsaturated, Polyunsaturated) fatty acids.

What are the functions of fat in the human body?

• It helps the body to produce several hormones.
• It helps to regulate Sex hormone, gene, and fertility.
• Facilitate to the synthesis of hormones & absorption of fat-soluble vitamins.
• Sufficient amount of Fat intake is necessary for maintaining optimum brain function in human.
• Fat is an external source of energy which can use for future use.
• Fat around the body helps to support our body organs and protect them. And also keep up the body warm.

How much Fat does your body need?

Everybody required 30 gm of fat per day to survive. So, then how much fat required for an adult man!

An appropriate amount of fat, it may be different according to personal requirements or needs. It will depend upon on your calories necessity for your health-related goals.

Low-Fat diet		Ketogenic diet		Medeterian diet
1,500 calories	50 gm	1,500 calories	82-126 gm	1,500 calories	59-68 gm
2,000 calories	68 gm	2,000 calories	112-168 gm	2,000 calories	79-90 gm
2,500 calories	82 gm	2,500 calories	140-209 gm	2,500 calories	98-112 gm

   

High source of healthy fat

You can obtain a good source of fats (Polyunsaturated fat & Monounsaturated fat) from your food source like- plant and animals both.

1. Olive & Olives oils
2. Almonds
3. Avocados
4. Pistachios
5. Peanuts
6. Macadamia nuts
7. Hazelnuts
8. Anchovies
9. Pecans
10. Chia seeds
11. Walnuts
12. Flaxseeds
13. Sardines, Mackerel, salmon, tuna, herring (good source of polyunsaturated fat)
14. Poultry (remove skin), Meat (choose lean cut), pasta, garlic bread (avoid butter and take with olive oil), cheese (low fat).

Carbohydrates requirement for men

Present recommendations for a man should get at least 50-65 % of your daily calories needs from complex carbohydrates.

Low carb diet benefits

• Low blood sugar.
• Helps to Decrease appetite.
• Aids in Weight-Loss.
• Increase HDL good cholesterol and help to lower your Bad cholesterol LDL.
• Blood pressure.

224-324 grams of carbs per day is required for if you are on or eat 2000 calories diet.

Although you want to lose weight on that note you should have to consume 48-50 to 145 grams of carbs. Some study suggested that low carb diet is quite helpful to decrease appetite in individuals to achieve weight-loss goals.

Good source of low carbohydrate diet

1. Sweet potatoes/potatoes
2. Rice
3. Oats
4. Fruits & vegetables
5. Whole grains
6. Beans and legumes

Try to avoid unprocessed and unrefined carbohydrate foods if you want to improve your health. It will be best for you if your carbs come with the source that comprises fiber.

Micronutrients required for men on a daily basis  

Vitamins and minerals are also necessary as well as macronutrients. Micronutrients are considered as a life-sustaining substance that human being needs to keep their body functioning efficiently.

What are the differences in between of macronutrients & micronutrients?

Macronutrients– proteins, carbohydrates, and fats.

Micronutrients– there are 40 essential micronutrients are required- 13 vitamins (water soluble & fat soluble), 25 minerals, 9 amino acid, 2 omega-3, and choline.

Type’s	Vitamins & Minerals	Daily requirements for adults
Fat soluble	Vit-A	900 IU/day
Water soluble	Vit-C	90mg/day
Fat soluble	Vit-D	15mg/day
Fat soluble	Vit-E	15mg/day
Water soluble	Vit-B1	1.1 mg
Water soluble	Vit-B2	1.3 mg
Water soluble	Vit-B3	17 mg
Water soluble	Vit-B6	1.4 mg
Water soluble	Vit-B12	2.4 ug
Water soluble	Folic acid, Folate	400 microgram
Major Essential Minerals	Calcium	1,000 mg/day
Major Essential Minerals	Phosphorus	700 mg/day
Major Essential Minerals	Magnesium	350 mg/day
Trace essential Minerals	Iron	8.7 mg/day
Trace essential Minerals	Zinc	11 mg/day
Trace essential Minerals	Iodin	150 microgram/day
Water-soluble Vitamins	Biotin (Vit-B7)	30 microgram/day
Water-soluble Vitamins	Pantothenic acid (Vit-B5)	5 mg
Fat Soluble Vitamins	Vit-K	120 microgram/day
Electrolyte balancing	Potassium	4,700 microgram/day
Electrolyte balancing	Sodium	1,500 microgram/day
Electrolyte balancing	Chloride	2,300 mg/day
Trace essential Minerals	Copper	900 microgram/day
Trace essential Minerals	Chromium	35 microgram/day
Trace essential Minerals	Iron	8 microgram/day
Trace essential Minerals	Selenium	55 microgram/day
Trace essential Minerals	Manganese	2.3 mg/day
Trace essential Minerals	Molybdenum	45 microgram/day
Fish & other sources	Omega-3	250-500 mg
Fish & other sources	Omega-6	17 gm
Amino Acid	Lysine	38/kg body weight
Amino Acid	Leucine	42/kg body weight
Amino Acid	Isoleucine	19/kg body weight
Amino Acid	Methionine	19/kg body weight
Amino Acid	Threonine	20/kg body weight
Amino Acid	Phenylalanine	33/kg body weight
Amino Acid	Valine	4/kg body weight
Amino Acid	Tryptophan	5/kg body weight
Amino Acid	Histidine	14/kg body weight
Essential Nutrients	Choline	least 500mg/day

Other important things which are also necessary for men

Active lifestyle

for overall good health and maintenance of your body, you need have to give yourself at least 30-60 minutes most days of the week. Strength training, muscles building exercises, and cardio is a good choice to keep healthy you.

Drink sufficient amount of water

everybody needs to drink plenty amount of water throughout the day. So, then how much water you should have to consume? According to experts you need to drink at least 8 glass of water in a whole day. And rather than this, if you are unable to drink 8 glass of water throughout a day for this always remember not to ignore or pass over your thirst. Whenever you feel thirsty go and fulfill it.

Enjoy some Sun-rays

it is also an important thing men ignore due to their busy lifestyle schedule. But, remember study also advocate or suggest that inadequate amount of Vit-D your body unable to produce healthy men sex hormones.

And it is also helpful and supportive to absorb enough calcium from your diet. Therefore, it is required to keep up healthy and stronger bones.

→[ like to read: Men six pack abs diet ]

Conclusion

A daily nutritional requirement for men health is necessary to the proper functioning and running of your body. Best way to get your all nutritional requirement from natural sources. If your lifestyle is not well-matched to get proper nutritional value from your daily diet. Hence, you can also go for supplements to full-fill your daily nutritional requirements after consulting your physicians. They can help to suggest much better which vitamins & minerals you are depleting in your body.