Nutritional Requirements for Men



Nutritional Requirements for Men

A healthy diet is very important for every person, especially for men. Proper intake of nutrients, the vitamin gives the energy to stay fresh throughout the day. In this article, we will tell you about the daily nutritional need chart for men. You need to get serious about your food.

Calories needed

Men need between 2,000 and 3,000 calories per day for a healthy weight. Men should take 18 calories per pound of their weight. Obese men can maintain their weight by reducing 500 calories every day. A sedentary man should take 13 calories per pound of his body.


Men should take 56 grams of protein per day. Some foods that give protein. They are egg whites, nuts, cheese, seeds, and red meat. If a male is doing a workout. So that would need 0.91 grams of protein.

Vitamins and minerals

Men should try to take more vitamin D from the sun every day. If you are planning to have a child. So consume more zinc. Vitamins and minerals are always on the daily nutritional need chart for men.

Fats and Carbohydrates

Men should consume 45 to 65 percent carbohydrates and 20 to 35 percent fat per day. There are some foods with great fats and carbohydrates. Which fruits, nuts, seeds, olives, avocado, low-fat milk. There is fish oil, vegetables, whole grains, etc.


You should also eat fiber-rich food. It helps in better digestion. And improves stomach health. It prevents indigestion. Fiber-rich foods are bread, oranges, mangoes, strawberries, beans, legumes, nuts. And there are vegetables, salads, soups, and many more. They provide a glow to the skin. And help in maintaining the balance of the body.


You can live without water for more than a day. 62 percent of your body weight is water. It improves mood and brain function. It hydrates the body. And removes toxins from our body. It helps in preventing constipation problems. Men should consume about 8 to 10 glasses of water every day. You can also get water from vegetables and fruits like watermelon. If you want to know that your body is well hydrated. So you can check it with the color of your urine. Eating healthy and being happy will save you from every health problem. But to stay fit you have to prepare a daily nutritional chart. So that you can see the speed in your health. Be a little serious about your health about food and exercise.

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Note: - The information given here is the same as the advice. We do not pressurize you for any of these treatments. So, requested to you consult a doctor or specialist before taking any treatment.

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