Men and women have different physiologies, different fitness goals and they are at risk for different diseases. Yet one thing remains the same: the food you eat plays a major role in how your body functions, and a poor diet can easily derail your fitness routine. Broadly speaking, nutrition is a matter of macronutrients---carbs, protein and fat---and vitamins. Eating the right amount of food in the right proportions can not only help you attain your fitness goals sooner, but will also reduce your risk of disease.
Calories
According to Harvard Medical School, eating 13 calories for each pound of body weight daily will maintain your weight. Exercising and burning more calories than you consume will lead to weight loss. If you're trying to build muscle, that requires a calorie surplus. Multiply your weight by 10 to find a rough estimate of your basal metabolic rate, the minimum number of calories you need to stay alive, and then add the number of calories you burn through exercise. Add an additional 200 calories if you're trying to build muscle, or subtract 500 if you're aim is to lose fat. The result is the number of calories you should eat every day to reach your goal.
Carbohydrates
According to Harvard Medical School, men need more fiber than women: 38 grams a day until age 50, and then 30 grams per day. Carbohydrates are your body's primary fuel source, and should make up 45 percent to 65 percent of your daily caloric intake. Avoid refined carbs like white flour and sugar, and focus on fresh fruits and vegetables and whole grains. Refined carbs are nutritionally barren, and give you only calories. Healthy carbs, on the other hand, are usually lower in calories and packed with fiber. Don't be tempted to skimp on carbs to keep your calories down, or you will be fatigued and not perform your best during cardio workouts.
Protein
Most men love protein, and they assume that the more protein they eat, the more their muscles will grow. That is not true, unless you are also involved in very intense strength training. Protein is responsible for muscle repair and growth, but too much protein can stress the liver and kidneys and puts men at risk for kidney stones. The Mayo Clinic suggests keeping your protein intake between 10 percent and 35 percent of your daily diet. Focus on lean protein like chicken, fish and legumes, and keep red meat to a minimum to avoid eating too much fat.
Fat
Not all fat is created equal, and certain kinds are beneficial to heart health and to provide a backup source of fuel during workouts. Saturated fats found in meat and butter increase your risk of coronary disease, and should be kept below 10 percent of your daily consumption, but healthy unsaturated fats can make up 20 percent to 35 percent of your total intake. Olive oil, avocado, seeds and nuts are all potent sources of essential fatty acids that benefit your overall health. Don't overdo it, though---Harvard Medical School cautions that although the alpha linoleic acid found in vegetable oils has been proven good for your heart, the jury is still out about its effects on your prostate.
Vitamins and Minerals
A healthy, balanced diet will provide most of the vitamins and minerals you need, but Harvard Medical School recommends taking a daily multivitamin and vitamin D to fill any gaps caused by dietary indiscretions. Calcium is important for bone health, even in men, but too much can increase your risk of prostate cancer. Aim for 800 milligrams a day. Iron is important for the blood, but you don't need much: the American Dietetic Association (ADA) suggests that 8 milligrams a day is enough to stave off anemia without increasing the production of free radicals that can increase your risk of cancer. The ADA also notes that men should get about 4700 milligrams of potassium daily, but from whole foods like fish, vegetables and milk, rather than from a supplement.
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