According to a 2017 study, the more built and muscular a man is, the more that women will see him as sexually attractive. The men that had more physical indicators that they were genetically healthy and fit ended up having more sexual partners over their lifetime than men who did not appear as fit. 

Because of the desirable trait of a fit male body, male fitness needs are much different than women’s fitness needs. Men need strategic workouts that help them to bulk up and put on muscle, with the right diet plan to go along with it. 

The only problem is, with this pressure to put on muscle, how do you know you are following a diet plan that is unique to male fitness needs? The last thing you want to do is waste time on a workout that doesn’t work for you.

Thankfully, we’ve created this article to help you understand the unique male fitness needs. Keep on reading to learn more.

Men Need More Calories

Because men are typically taller, weigh more than women, and have more muscle mass, they need a higher number of calories to sustain them throughout the day. In addition to that, if they want to put on more muscle, they will need even more calories for hypertrophy (muscle building).

According to the USDA, male fitness caloric needs are between 2600-3200 calories per day for a 31-year-old, depending on their fitness levels. While women only need between 2000-2600 per day. This is because men burn on average 350-400 calories more per day, even without exercise, because of their muscle mass.

If you are having a hard time consuming more calories, try adding in an extra meal throughout your day. Your daily eating plan can look something like:

Another trick for consuming more calories is to consume more caloric dense foods. This does not mean that you can go to McDonald’s or eat ice cream every day, but it does mean that you can have more healthy fats added to your diet.

Some great caloric-dense foods are:

Be cautious about using more of these foods in your daily regime as the calories can sneak up on you quicker than you may realize! Try planning out your meals on Sundays for the week ahead, so that you have everything measured out for optimal muscle building or fat loss. 

Male Fitness and Weight Loss

In the United States, approximately 70.9% of men are either overweight or obese. For women, the number drastically drops down to an average of only 61.9% being overweight or obese. This means that every three out of four men range from being overweight to morbidly obese.

What makes these numbers so contradictory is that men can lose weight much easier than women because of their increased muscle mass, fat distribution, and metabolism. By hiring a personal trainer and following a proper nutritional plan, this deadly obesity epidemic can easily drop.

To lose more weight, try adding an extra day of exercise into your schedule until you find a program that works well for you. You can also add more time to your workouts by going for a longer walk than usual and adding extra cardio to your workout plan. 

Group fitness classes are a great way to lose those extra pounds and build a community at the same time. You will be joining other people who are on the same journey as you, while you sweat, cheer, laugh, and high-five each other on!

Nutritional Needs

While men may need more calories than women, their nutritional needs are much lower. Due to menstruation and childbirth, women need to consume much more iron, folic acid, vitamin D, and calcium than men. 

Men, however, do need a higher amount of macronutrients to get their daily caloric needs in. The macronutrient breakdowns are as follows:


Protein is the building blocks of muscle and helps to create nearly every essential process in the human body. Protein not only helps you to gain muscle, but it can also help you to lose more fat.

Men need an average of 0.68 to 0.81 grams of protein per pound of bodyweight to increase their muscle mass. Protein can come in the form of eggs, tofu, tempeh, red meat, pork, poultry, legumes, and fish.


Contrary to what most diet plans claim, carbohydrates are essential for fueling your body and nourishing your brain. Carbohydrates help you to sleep well and refuel your muscles (along with protein) after a hard workout. 

Aim for having between 45-65% of your daily calories coming from carbohydrate sources. This includes carbs such as rice, whole grains, oatmeal, starchy vegetables, pasta, whole-wheat bread, quinoa, and fruit.


Fats are very controversial in the diet industry, and contrary to popular belief, they are essential to lose weight and put on more muscle. Fats nourish your eyes, skin, nails, hair, bones, brain, and every vital organ in your body. 

Aim for around 81 grams of dietary fat per day, with no more than 26 grams of saturated fats. Your fats should come from sources such as salmon, eggs, nuts, nut butter, oils, avocado, tahini, etc. Make sure your fats are higher in omega 3s as this will help you to reduce inflammation from your workouts and lifestyle.

Learn More About Male Fitness Needs

There you have it! The complete guide to understanding the unique male fitness needs, and how to ensure you are on the right track for your fitness goals.

If you have been struggling to lose those unwanted pounds and gain muscle growth, it may be time to hire some professional help to get you to your goals. Feel free to contact us to set up a call at your convenience. We are in this together!