How Gender Can Affect Nutritional Needs and Dietary Requirements

December 23, 2025 •

4 min read

According to research, men on average need more daily calories than women due to differences in body composition and metabolism. This is just one of many ways that biological sex and social gender roles influence how we process nutrients, demonstrating precisely how gender can affect nutrition.

Quick Summary

This article explores the biological and social factors influencing nutritional needs across genders, covering differences in metabolism, body composition, and specific micronutrient requirements throughout different life stages.

Key Points

Metabolic Rate Varies: Men typically have a higher basal metabolic rate (BMR) and require more daily calories than women due to higher average muscle mass.
Iron Needs Differ Significantly: Women of reproductive age require much more iron (18 mg/day) than men (8 mg/day) to compensate for menstrual blood loss, a need that equalizes after menopause.
Bone Health is Gender-Specific: Women face a higher risk of osteoporosis, especially post-menopause due to lower estrogen, necessitating a greater focus on calcium and vitamin D intake in older age.
Hormones Influence Appetite and Storage: Sex hormones like estrogen and testosterone affect metabolism and fat distribution; women typically store more protective subcutaneous fat while men accumulate more health-risk-associated visceral fat.
Sociocultural Factors Play a Role: Societal norms and gender roles can influence dietary habits and access to food, sometimes leading to nutritional disparities where women receive less nutrient-dense food.
Health Risks Manifest Differently: Due to variations in fat storage and hormonal profiles, cardiometabolic health risks can differ between genders, requiring tailored health strategies.

Biological Differences in Metabolism and Body Composition

Biological sex plays a fundamental role in determining basal metabolic rate (BMR) and overall body composition. These inherent differences significantly impact nutritional requirements from the cellular level upwards.

Basal Metabolic Rate and Energy Needs

Men generally have a higher BMR than women, meaning they burn more calories at rest. This is largely due to men having a higher percentage of lean muscle mass, which is more metabolically active than fat tissue. On average, an adult man requires around 2,500 kilocalories a day, while an average woman needs about 2,000 kilocalories. However, these are just averages and individual needs vary greatly based on age, activity level, and overall health.

Fat Distribution and Storage

The way the body stores fat differs significantly between the sexes and affects metabolic health. Premenopausal women typically store more subcutaneous fat around their hips and thighs (pear-shaped), which is associated with a lower risk of cardiovascular disease. Men, and postmenopausal women, tend to store more visceral fat around their abdomen (apple-shaped), which is linked to a higher risk of heart disease, type 2 diabetes, and other metabolic issues. This fundamental difference in fat storage and utilization affects how the body processes energy from food.

Micronutrient Needs Across the Lifespan

Specific mineral and vitamin requirements can change throughout a person's life, and gender is a primary influencing factor. For women, hormonal fluctuations during the menstrual cycle, pregnancy, and menopause necessitate different nutritional considerations.

Iron Requirements

Due to menstrual blood loss, women of reproductive age (19-50) need significantly more iron than men. The recommended daily intake for women in this age group is 18 mg, compared to 8 mg for men. After menopause, a woman's iron needs decrease to be on par with men's. Iron deficiency anemia is a common issue for women, especially during pregnancy when requirements increase to 27 mg per day.

Calcium and Bone Health

While calcium is crucial for both sexes throughout life, women face an increased risk of bone loss and osteoporosis, particularly after menopause, due to a drop in estrogen levels. Estrogen plays a protective role in maintaining bone density. To combat this, nutritional guidelines recommend a higher calcium intake for women over 51 compared to younger women and adult men. Adequate vitamin D intake is also essential as it helps the body absorb calcium.

Hormonal Influences on Nutrition

Hormonal shifts not only affect bone density but also influence appetite, metabolism, and food cravings. In women, fluctuating estrogen and progesterone levels during the menstrual cycle can impact energy balance and increase cravings during the luteal phase. For men, testosterone levels play a key role in regulating metabolism and building muscle mass. Low testosterone has been linked to increased fat accumulation, particularly visceral fat, and weight gain.

Sociocultural and Behavioral Influences

Beyond biology, societal norms and gender roles also shape nutritional habits and health outcomes.

Disparities in Food Choices

Studies show that women tend to make healthier food choices, consuming more fruits, vegetables, and whole grains, and are more likely to seek nutritional counseling. Conversely, men often consume more red meat, processed foods, and alcohol. These dietary patterns are influenced by social expectations, awareness, and attitudes towards healthy eating.

Impact of Food Insecurity and Gender Inequality

In some cultures and low-income settings, gender biases can lead to unequal food distribution within households, with men and boys receiving preference for more nutritious foods. This can leave women and girls more vulnerable to malnutrition and nutrient deficiencies, exacerbating health inequalities. In humanitarian crises, gender-based violence and limited mobility can also restrict access to adequate nutrition and health services for women.

The Role of Gender in Health Risks

Due to the complex interplay of biological and social factors, the health risks associated with certain nutritional issues can differ between genders. While both men and women are susceptible to conditions like obesity, the location of fat storage and specific hormonal profiles mean that cardiometabolic risks manifest differently.

Comparative Table: Nutritional Differences by Gender


Aspect	Male Nutritional Profile	Female Nutritional Profile
Energy Needs	Higher caloric needs due to larger body size and higher muscle mass.	Lower average caloric needs, but requirements increase significantly during pregnancy and lactation.
Iron Needs	Lower requirements, typically 8 mg/day for adults.	Higher requirements (18 mg/day) during reproductive years due to menstruation, decreasing after menopause.
Fat Distribution	Predominant visceral fat storage (apple-shape), associated with higher risk of metabolic disease.	Predominant subcutaneous fat storage (pear-shape), which is more protective, until post-menopause.
Calcium & Bone Health	Needs are lower than postmenopausal women, with less risk of rapid bone density loss.	Higher risk of osteoporosis, especially after menopause due to estrogen decline, necessitating higher calcium intake in older age.
Food Choices	Tend to consume more red meat, processed foods, and alcohol.	Tend to consume more fruits, vegetables, and are more frequent supplement users.
Risk of Anemia	Lower risk of iron-deficiency anemia due to less blood loss.	Higher risk, especially during reproductive years and pregnancy.

Conclusion: Tailored Nutrition for Health

The impact of gender on nutrition is multi-faceted, encompassing biological imperatives, hormonal differences, and social influences. From varying caloric needs and metabolic rates to specific micronutrient demands for iron and calcium, a one-size-fits-all approach to diet is insufficient. Recognizing and respecting these distinctions is crucial for effective health and nutrition strategies. By understanding how gender affects nutrition, individuals can make more informed dietary choices, healthcare providers can offer more personalized advice, and public health policies can address systemic inequalities. Ultimately, a nuanced approach that considers both biological sex and social gender context is the most effective way to improve nutritional outcomes and promote overall well-being for everyone. You can find more comprehensive information on sex differences in metabolism from the NIH website.

Frequently Asked Questions

Yes, on average. Due to differences in body composition, with men typically having more muscle mass, men have a higher basal metabolic rate (BMR) and require more daily calories than women.

Women require more iron during their reproductive years primarily because of menstrual blood loss. This regular loss of blood increases their risk of iron deficiency and anemia.

During and after menopause, a woman's nutritional needs change significantly. The decline in estrogen increases the risk of osteoporosis, making adequate calcium and vitamin D intake particularly important for bone health. Visceral fat storage may also increase, altering metabolic risk.

Yes. Men tend to store more visceral fat around their abdomen (apple-shape), which is linked to higher cardiometabolic risk. Premenopausal women typically store more subcutaneous fat on their hips and thighs (pear-shape), which is considered more protective.

Social factors, including cultural norms and gender roles, can influence food distribution within households and access to nutritional resources. In some societies, this can lead to women and girls receiving less nutritious food than men and boys, affecting their overall health.

While both genders are at risk, the risk manifests differently due to fat distribution. Men's tendency for higher visceral fat storage increases their risk factors for heart disease, but women's risk can increase after menopause as their fat distribution pattern changes.

Testosterone influences a man's metabolism by promoting muscle mass, which is more metabolically active. Low testosterone levels have been linked to a slower metabolism and increased fat storage, particularly in the abdomen.