Which Gender Requires More Energy? A Look at Biological Differences

November 27, 2025 •

3 min read

According to the National Institutes of Health, adult men typically have a higher basal metabolic rate (BMR) than adult women, consuming more calories per day to maintain basic bodily functions. This foundational difference helps explain which gender requires more energy and is influenced by a combination of biological factors, including body composition, hormone levels, and genetics.

Quick Summary

This article explores the physiological and biological factors that contribute to differing energy requirements between biological males and females. The key drivers discussed include variations in basal metabolic rate, muscle mass, hormone levels, and metabolism, providing a comprehensive overview of the scientific basis for these differences.

Key Points

Males typically require more energy: This is primarily due to higher average muscle mass and elevated basal metabolic rates compared to females.
Body composition is key: Muscle tissue is more metabolically active than fat, so higher muscle mass directly increases energy burn at rest.
Hormones drive differences: Testosterone boosts metabolism in males, while estrogen in females promotes more efficient fat storage.
Physical activity increases disparity: During exercise, males typically expend more energy than females, partly due to larger body size and muscle mass.
Individual needs vary greatly: While gender offers a guideline, personal factors like age, weight, health, and activity levels mean energy needs are highly individual.
Metabolism slows with age: For both genders, BMR and overall energy needs decrease as we get older, primarily due to muscle loss.

Understanding Basal Metabolic Rate and Energy Expenditure

The total energy expenditure (TEE) of an individual is the sum of three main components: basal metabolic rate (BMR), the thermic effect of food (TEF), and energy expended during physical activity (PA). BMR is the energy your body uses to sustain essential functions like breathing and circulation while at rest, accounting for the largest portion of daily energy burn. TEF is the energy used to digest and process food, while PA covers all physical movement. When analyzing which gender requires more energy, it is important to look at how these components differ across sexes.

The Role of Body Composition

One of the most significant factors driving the disparity in energy needs is body composition, specifically the proportion of lean muscle mass to body fat. Muscle tissue is far more metabolically active than fat tissue, burning more calories even at rest. On average, biological males tend to have a higher percentage of lean muscle mass and a lower percentage of body fat compared to biological females, resulting in a higher BMR. This difference is largely influenced by hormonal factors that emerge during puberty.

The Impact of Hormones

Hormones play a crucial role in regulating metabolism and body composition throughout life, with testosterone and estrogen having notable effects.

Testosterone: Predominant in biological males, testosterone promotes the growth of muscle mass and increases protein synthesis, driving up metabolic rate. Higher levels of testosterone can lead to a sustained, higher resting energy expenditure compared to females.
Estrogen: Found in higher levels in biological females, estrogen is linked to a more efficient storage of fat and a lower rate of fatty acid oxidation, particularly during non-exercising periods. This can contribute to a lower overall energy expenditure when adjusted for lean body mass. Additionally, hormonal fluctuations during the menstrual cycle, pregnancy, and menopause significantly impact metabolic rate and energy needs.

Physical Activity and Energy Needs

While BMR accounts for most of the energy burn, physical activity is the most variable component of TEE. Studies on energy expenditure during exercise have consistently shown that biological males demonstrate a higher energy expenditure during both strength training and endurance activities. This is partly due to greater muscle mass and typically larger body size, which requires more energy to move. However, movement economy and training status also play a role, as a more efficient athlete will use less energy for the same task. Therefore, a sedentary male may burn fewer calories overall than an active female.

Lists and Examples

Factors influencing individual energy needs include:

Age (metabolic rate decreases with age)
Height and weight (larger bodies require more energy)
Body composition (more muscle = higher BMR)
Hormone levels (testosterone vs. estrogen effects)
Genetics (individual metabolic variation)
Health status (illness can increase energy needs)
Pregnancy and lactation (significantly increase energy needs for women)

Comparison Table: Energy Metabolism in Males vs. Females


Feature	Males	Females
Average BMR	Higher due to more lean muscle mass.	Lower due to less muscle mass and higher body fat percentage.
Hormonal Influence	High testosterone promotes muscle growth and elevated metabolic rate.	Estrogen promotes fat storage efficiency and hormonal fluctuations impact metabolism.
Energy from Physical Activity	Typically higher due to larger body size and greater muscle mass.	Generally lower, but depends heavily on the type and intensity of exercise.
Energy Storage	Less efficient at fat storage compared to females.	More efficient at storing fat, especially during reproductive years.
Nutrient Needs	Higher overall calorie needs, but similar macronutrient ratios to females.	Lower overall calorie needs, but higher micronutrient needs (e.g., iron during menstruation).

Conclusion

While generalizations are useful for understanding population averages, it is clear that biological males tend to require more energy than biological females due to differences in body composition and hormonal profiles. Men's typically greater muscle mass and higher testosterone levels result in a higher basal metabolic rate and greater energy expenditure during physical activity. However, individual energy needs are complex and influenced by many factors, including age, weight, and activity level. For optimal health and fitness, focusing on personalized strategies that account for these nuances is more effective than relying on broad gender-based recommendations. For further reading on personalized nutritional strategies, consider resources like the Obesity Action Coalition website, which discusses how gender and other factors affect nutritional needs.

Frequently Asked Questions

Yes, on average, a biological male's metabolism is faster than a female's due to having more lean muscle mass. Muscle burns more calories at rest, which elevates the basal metabolic rate (BMR).

Studies suggest that women tend to burn a higher fat-to-glucose fuel ratio during exercise compared to men. However, women may also store fat more efficiently during non-exercising periods, a trait linked to hormone levels.

General guidelines from health organizations like the NHS suggest that an average man needs around 2,500kcal a day, while an average woman needs about 2,000kcal. These are just estimates and can vary significantly based on activity level.

The primary reason is body composition. Men generally have a higher percentage of metabolically active lean muscle mass, while women tend to have a higher percentage of body fat. Since muscle burns more energy than fat, men have a higher basal metabolic rate.

Yes, pregnancy and lactation significantly increase a woman's energy needs. For example, late-stage pregnancy and breastfeeding can require an additional several hundred calories per day to support the fetus and milk production.

Yes, an active female who exercises regularly could have a higher total daily energy expenditure (TDEE) than a sedentary male. This is because physical activity is a large and variable component of energy expenditure.

Yes, gender-affirming hormone therapies can alter energy needs. For example, female-to-male transition with testosterone can increase muscle mass and energy requirements, while male-to-female therapy with estrogen may reduce muscle mass and lower calorie needs.