If a woman eats the same diet as a man, she inevitably weighs more. From birth men burn calories faster than women. The difference in calorie requirements for males and females widens even further at puberty. Satisfy your body's energy needs by tailoring your calorie intake to your gender.
Calories
Both men and women need an adequate of amount of calories to survive. The National Institutes of Health recommends a minimal of 1,500 calories per day for men and at least 1,200 calories per day for women. When people of either gender do not get enough calories, they put themselves at risk of becoming undernourished. According to the “Merck Manuals Home Health Handbook,” men and women who eat 1,000 calories or less per day will suffer from undernutrition.
Basal Metabolic Rate
Even when you are at rest, your body needs calories. Circulation, respiration and cellular function all require energy. Your basal metabolic rate, also called BMR, determines the amount of calories you need to maintain proper body functioning. BMR accounts for 60 to 70 percent of the calories you burn daily. Men normally have a higher BMR than women. The gender difference in basal metabolic rate comes from hormone production and body composition. Women store more calories as fat. Because men store less fat, their basal metabolic rate is higher. Men produce more testosterone than women. The increased testosterone raises male basal metabolic rates. At menopause the basal metabolic rate for women decreases. This further widens the gap between male and female caloric needs.
Physical Activity
Physical activity increases the daily calorie requirements for both men and women. The 2010 Dietary Guidelines for Americans recommends 1,600 to 2,400 calories per day for women and 2,000 to 3,000 calories per day for men. If you do not engage in a lot of physical activity, eat toward the lower end of your calorie range. Increase your calorie intake as you become more active.
Children
Children mimic the difference in calorie needs of adults. Boys need more calories than girls. Both require an adequate amount of calories for proper development. Children who do not eat an adequate amount of calories may experience stunted growth or delayed puberty. Before puberty the 2010 Dietary Guidelines for Americans suggests, 1,000 to 2,000 calories per day for children.
During puberty, the 2010 Dietary Guidelines for Americans recommends, that adolescents eat up to 3,200 calories per day. The increased need for calorie intake during puberty comes from growth and higher basal metabolic rates. Boys need to eat at the higher end of the puberty calorie range. During puberty, boys gain more muscle, height and weight than girls. The difference in growth and muscle development give pubescent boys a larger calorie requirement. Boys and girls who engage in physical activity will need to increase their calorie intake to account for the added calorie expenditure.
References
- National Institutes of Health: Tips for Losing Weight
- National Institutes of Health: Energy--Information About Energy Balance
- "Your Life Your Health"; Aging Well Part III -- Basal Metabolism Rate; James L. Holly M.D.; November 2003
- Texas Heart Institute: Obesity and Overweight
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010
- "Guidelines for Adolescent Nutrition Services"; Jamie Stang, Ph.D., M.P.H., R.D., et al.; 2005
- Merck Manual Home Health Handbook: Undernutrition
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