Although there are general dietary guidelines you should follow, these should be only starting points that need further customization according to your body type, health status, activity level, genetics, sustainability and sex. In general, the USDA reports that men, both active and inactive, of comparative body size, need more calories than women on a daily basis.
Basics
A well-balanced diet should include proteins, fats and carbohydrates. The Mayo Clinic recommends you consume a diet that is 45 to 65 percent carbohydrates, 20 to 35 percent fats and 10 to 35 percent proteins. These percentages are relative to USDA recommendations of roughly 2,200 calories per day for most sedentary males and 2,800 calories per day for most physically active men. This compares with 1,600 calories per day for most sedentary women and 2,200 calories per day for most active females.
Calories
The consumption of proteins, fats and carbohydrates constitutes a different amount of energy per gram of food. Calories are not created equally and can be detrimental to your health if you treat them that way. Proteins and carbohydrates are equal to 4 calories per gram of food, whereas fats are equal to 9 calories per gram, according to the Mayo Clinic.
Fats
Fats in your diet should comprise 20 to 35 percent of your calories each day. The Mayo Clinic recommends that all of your fat calories be unsaturated or polyunsaturated fats, as opposed to saturated fats. For example, you can consume many different types of nuts, seeds, olives, avocados and oils. Saturated fats, such as bacon, butter, cream cheese and sour cream, should be limited or eliminated from your diet. According to the USDA, total fat consumption per day for most sedentary men should be around 73 g, whereas for most physically active males it can be upwards of 93 g per day.
Proteins
The proteins you consume should be low in fat and of unsaturated or polyunsaturated varieties. These types of proteins can be considered lean and are typically from non-processed food sources. Examples of good lean sources of protein are skinless chicken, egg whites, fish and beans. High fat protein sources include bacon and red meat. Most active men should aim to consume at least 7 oz. of lean protein per day. Most inactive men should lower this value to about 6 oz.
Carbohydrates
Carbohydrates comprise roughly half of your daily caloric intake. Therefore, it is important to monitor what kinds of carbs provide you with the highest quality energy source. Avoid or limit starchy carbohydrates, such as potatoes, rice and white bread. Focus more on non-starchy foods, such as asparagus, artichokes, bamboo shoots, broccoli, cucumber, mushrooms and bean sprouts. If you are a physically active male, consume at least five servings of vegetables, four servings of fruits and 11 servings of whole-grain carbohydrates per day. Most inactive males should only consume four servings of vegetables, three servings of fruits and nine servings of whole-grain carbohydrates.
References
- Mayo Clinic; Counting calories: Get back to weight-loss basics
- Mayo Clinic; Healthy diet: End the guesswork with these nutrition guidelines
- Mayo Clinic; Dietary fats: Know which types to choose
- United States Department of Agriculture; A Dietary Assessment of the U.S. Food Supply Comparing Per Capita Food Consumption with Food Guide Pyramid Serving Recommendations
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