Why Do Men Generally Need More Food?

December 31, 2025 •

3 min read

According to the Academy of Nutrition and Dietetics, the average sedentary male requires approximately 2,400 calories per day to maintain his weight, while the average sedentary female needs only 1,800 calories. This difference isn't arbitrary; it is rooted in several biological and physiological factors that influence metabolic rate and energy expenditure.

Quick Summary

Men typically need more food than women due to having a higher metabolic rate, which is primarily driven by greater muscle mass and larger average body size. Hormonal variations, particularly higher testosterone levels, contribute to this higher baseline calorie expenditure. These biological differences mean men burn more calories both at rest and during physical activity.

Key Points

Higher Basal Metabolic Rate (BMR): Men have a higher BMR than women due to greater muscle mass and larger body size, meaning they burn more calories at rest.
Greater Lean Muscle Mass: Muscle is more metabolically active than fat, so men's higher proportion of muscle tissue requires more energy to maintain.
Hormonal Differences: Higher testosterone levels in men promote muscle growth and a faster metabolism, while estrogen in women encourages fat storage.
Enhanced Calorie Burn During Activity: Because of their larger size and more muscle, men expend more energy during the same physical activities as women.
Larger Average Body Size: On average, men are larger, and bigger bodies require more energy to perform basic functions, leading to higher overall calorie needs.
Distinct Fat Storage Patterns: Men tend to store fat in the abdomen (visceral fat), while women typically store it subcutaneously in the hips and thighs, affecting metabolic activity differently.

The disparity in caloric requirements between men and women is a well-documented phenomenon with clear scientific explanations. The primary reason men generally need more food is a combination of fundamental physiological differences in body composition, hormonal profiles, and average size. These factors contribute to a higher basal metabolic rate (BMR) for men, which dictates the energy needed for basic bodily functions at rest.

The Role of Body Composition

Body composition—the ratio of lean body mass to body fat—is one of the most significant determinants of BMR. Muscle tissue is metabolically more active than fat tissue, meaning it burns more calories even when the body is at rest.

Lean Muscle Mass

Higher in men: On average, men have a greater percentage of lean muscle mass than women due to genetic and hormonal factors. This higher muscle density means men burn more calories throughout the day, even during sedentary activities.
Calorie-burning engine: The more muscle mass a person carries, the more energy their body needs to maintain it. This fundamental biological difference gives men a natural advantage in terms of metabolic speed.

Body Size

Larger average size: Men are, on average, taller and weigh more than women. A larger body requires more energy just to function, circulate blood, and perform other basic physiological processes. This larger overall mass directly translates to a higher BMR.

The Impact of Hormones

Hormonal differences between sexes play a crucial role in regulating metabolism and body composition. The primary sex hormones have a direct impact on how the body utilizes and stores energy.

Testosterone's Effect on Metabolism

Promotes muscle growth: Testosterone, which is present in much higher levels in men, promotes the growth and maintenance of muscle tissue. This hormonal influence further contributes to the higher lean body mass and subsequent higher BMR seen in men.
Accelerates fat burn: Higher testosterone levels can also encourage the body to burn fat for energy more readily. This combination of increased muscle and efficient fat-burning supports a higher overall energy requirement.

Estrogen's Role in Fat Storage

Encourages fat reserves: In contrast, estrogen, the dominant hormone in women, encourages the body to store fat. This is an evolutionary adaptation linked to the energy requirements of pregnancy and lactation.
Lower BMR: This tendency to store fat and a lower muscle-to-fat ratio contribute to a naturally lower BMR for women compared to men of similar age and weight.

The Influence of Physical Activity

While BMR accounts for resting energy needs, a person's activity level is the other major factor influencing total daily energy expenditure (TDEE). The physiological differences in strength and muscle mass affect how much energy is burned during exercise.

Activity and Energy Expenditure

Higher calorie burn during exercise: Since men generally have more muscle mass and tend to be stronger, they burn more calories during the same physical activities as women. A man and a woman running a mile at the same pace will not burn the same amount of energy because the man's larger body and muscle mass require more effort to move.

Comparison Table: Male vs. Female Calorie Needs


Feature	Male (Average)	Female (Average)
Body Composition	Higher percentage of lean muscle mass	Higher percentage of body fat
Basal Metabolic Rate	Higher due to more metabolically active muscle	Lower, even when adjusted for weight
Hormonal Profile	Higher testosterone, promoting muscle growth	Higher estrogen, promoting fat storage
Daily Calorie Needs	Higher (2,400-3,000+ kcal)	Lower (1,800-2,400 kcal)
Fat Storage	Tends to store visceral fat (around abdomen)	Tends to store subcutaneous fat (hips and thighs)

Conclusion: A Biological Reality, Not a Lifestyle Choice

In conclusion, the reason men generally require more food is not a matter of appetite or willpower but a reflection of distinct biological differences. The combination of larger average body size, a greater proportion of metabolically active muscle tissue, and the hormonal influence of testosterone all contribute to a higher basal metabolic rate. These physiological facts mean men burn more calories at rest and during activity, necessitating a higher daily caloric intake to maintain energy balance. Understanding these inherent differences is crucial for effective health and nutrition planning for everyone, regardless of gender.

Frequently Asked Questions

The main reason men generally need more calories is their higher proportion of lean muscle mass. Muscle tissue burns more calories at rest than fat tissue, contributing to a higher basal metabolic rate.

Yes, absolutely. Muscle tissue is significantly more metabolically active than fat. The more muscle you have, the more calories your body burns, even when you are not exercising.

Hormones have a major effect. Men's higher testosterone levels promote muscle growth and boost metabolism. Women's higher estrogen levels, by contrast, promote fat storage, which is a key difference in energy expenditure.

Yes, for the same activity, men generally burn more calories. This is because their larger average body size and greater muscle mass require more energy to move.

While men have a higher average metabolic rate, individual factors like genetics, fitness level, and muscle mass can cause a woman to have a higher BMR than a sedentary or smaller man. Physical activity can significantly influence BMR.

Yes, dietary guidelines often recommend different calorie ranges for men and women, reflecting their average differences in body size, composition, and activity levels. For example, men generally require more protein to support greater muscle mass.

No. While men do require more calories, consuming more than the recommended intake for their activity level will still lead to weight gain. A healthy diet focused on nutrient-dense foods is important for both men and women.