Who Needs More Calories, Males or Females? A Detailed Guide

November 21, 2025 •

4 min read

According to the National Health Service (NHS), the average man requires 2,500 kcal a day, while the average woman needs 2,000 kcal. The primary reason for this difference is that males, on average, have a higher muscle mass and larger body size, which directly impacts metabolic rate.

Quick Summary

This guide explains why average daily calorie needs differ between males and females due to differences in body composition, metabolism, and hormones. Learn how to calculate personalized requirements based on individual factors like activity level, age, and weight, moving beyond general averages.

Key Points

Males need more calories on average: Higher muscle mass and larger body size typically result in a greater caloric requirement for men compared to women.
Individual factors are critical: A person's exact calorie needs are heavily influenced by age, height, weight, and especially activity level, overriding simple gender generalizations.
Muscle mass boosts metabolism: Because muscle tissue burns more calories than fat, individuals with more lean muscle mass (often males) will have a higher basal metabolic rate (BMR).
Hormonal shifts affect female needs: Women's calorie requirements fluctuate throughout different life stages, including menstrual cycles, pregnancy, and menopause, due to hormonal changes.
Activity level can reverse general trends: An active woman who exercises regularly may need more calories than a sedentary man.
Personalization is key: Accurate calorie goals should be based on individual metrics, not just gender averages, and can be calculated using online tools or a professional consultation.

Understanding Calorie Differences Between Genders

Calories are a measure of energy, and the number of calories a person needs depends on their Total Daily Energy Expenditure (TDEE). A key component of TDEE is the Basal Metabolic Rate (BMR), the energy your body burns at rest to perform essential functions like breathing, circulation, and cell production. On average, males have a higher BMR than females, meaning their bodies burn more calories even when sedentary. This primary difference is driven by distinct biological factors that influence body composition and energy expenditure.

The Role of Body Composition and Muscle Mass

One of the most significant factors influencing calorie needs is body composition, specifically the ratio of lean muscle mass to body fat. Muscle tissue is more metabolically active than fat tissue, meaning it burns more calories at rest. On average, males have a higher percentage of lean muscle mass and a lower percentage of body fat than females. This is partly due to higher levels of testosterone in males, a hormone that promotes muscle growth. As a result, a male with the same weight and height as a female will typically have a higher BMR and, consequently, a higher overall calorie requirement.

Hormonal and Physiological Variations

Beyond muscle mass, hormonal factors play a crucial role in regulating metabolism. Females experience hormonal fluctuations throughout their life that affect energy needs, including during the menstrual cycle, pregnancy, and menopause. During the luteal phase of the menstrual cycle, for instance, women may experience a slight increase in their resting metabolic rate. These physiological differences contribute to the variance in average caloric needs. Hormones like testosterone in males and estrogen in females influence metabolic rate and fat storage patterns.

Impact of Age and Activity Level

While gender provides a baseline for calorie differences, age and activity level are also critical determinants of an individual's caloric needs. Metabolism naturally slows down with age for both sexes, primarily due to a gradual loss of muscle mass. This means that a sedentary 60-year-old male will need fewer calories than an active 25-year-old female. Activity level, from sedentary to highly active, drastically increases daily energy expenditure for everyone, regardless of gender. A physically active woman, therefore, may need significantly more calories than a sedentary man.

Practical Implications for Diet and Exercise

Understanding these factors is key to managing a healthy weight. Instead of focusing solely on average gender guidelines, personalization is essential. Online calorie calculators can provide a more accurate estimate by considering individual variables like height, weight, age, and activity level. For weight management, creating a consistent calorie deficit (consuming fewer calories than you burn) is the goal, which is achieved through a combination of diet and exercise. For building muscle, a modest calorie surplus is recommended.

Personalized Planning: Don't rely on generic gender averages. Use an online calculator or consult a dietitian for a tailored plan.
Focus on Muscle Mass: Engage in resistance training. Building and maintaining muscle increases your metabolic rate and is crucial for long-term weight management.
Consider Hormonal Cycles: Females should be mindful of how their menstrual cycle or other hormonal phases may influence appetite and energy needs, and adjust accordingly.
Stay Hydrated: Water is vital for proper metabolic function. While not a source of calories, staying hydrated is a key part of an effective nutrition strategy.
Listen to Your Body: Pay attention to hunger and fullness cues. These are often better indicators of your body's true energy needs than rigid calorie counting.

Comparison of Factors Affecting Calorie Needs


Factor	Males	Females
Average BMR	Higher	Lower
Average Muscle Mass	Higher	Lower
Average Body Fat %	Lower	Higher
Hormonal Influence	Higher testosterone, promoting muscle growth	Fluctuations (menstrual cycle, pregnancy, menopause) impacting metabolism
Average Body Size	Generally larger, requires more energy to maintain	Generally smaller, requires less energy to maintain

Conclusion: Moving Beyond Simple Gender Labels

While it is broadly true that males require more calories than females on average, the full picture is far more complex. Factors like age, body composition, and activity level are highly individual and have a far greater impact on a person's specific caloric needs. A sedentary male may need fewer calories than an active female, and a woman who regularly lifts weights will have a higher metabolic rate than a woman who does not. For effective and sustainable health, it's crucial to look beyond generalized gender-based numbers and focus on a personalized approach that takes your unique physiology and lifestyle into account. Consulting a healthcare professional or a registered dietitian can provide invaluable guidance for a precise nutritional strategy.

Outbound Link

For a deeper dive into how your lifestyle affects energy needs, Healthline offers a detailed explanation: How Many Calories Do I Burn in a Day?

Frequently Asked Questions

Men typically have a higher BMR due to having a higher average lean muscle mass and lower average body fat percentage than women. Since muscle tissue is more metabolically active and burns more calories at rest, men's bodies expend more energy by default.

Yes. While average figures suggest males need more calories, a female with a high level of physical activity can easily have a higher daily calorie requirement than a male with a sedentary lifestyle. Activity level is a major determinant of energy expenditure.

For both genders, calorie requirements tend to decrease with age. This is primarily due to a natural slowdown of metabolism and a loss of muscle mass over time. Older individuals need to adjust their caloric intake to avoid weight gain.

Yes, both pregnancy and breastfeeding significantly increase a female's caloric needs to support the development of the fetus and the production of milk. The increase can range from a few hundred extra calories per day during the second and third trimesters of pregnancy to even higher amounts while breastfeeding.

Yes, other factors include genetics, overall body size (height and weight), and certain health conditions or medications. Metabolism is a complex process influenced by a variety of internal and external factors.

In theory, their basal metabolic rates would be very similar. When body composition (the amount of fat-free mass) is the same, the metabolic differences between sexes become much smaller. Any remaining discrepancies might be due to slight hormonal differences.

It is always better to consider personalized factors. General averages provide a starting point but do not account for individual differences in metabolism, body composition, age, and activity level. Using a personalized approach is more accurate for managing weight and health.