Who Needs More Calories, Men or Women? Understanding Energy Needs in 2026

The question of who needs more calories, men or women, is one that sits at the intersection of biology, lifestyle, and culture. Calories are simply units of energy, and the amount a person needs depends more on their body composition, activity level, age, and metabolism than on gender alone.
When we talk about calories, we are really talking about energy. Our bodies are like engines that never truly turn off. Even when you are sleeping, your heart is pumping, your lungs are breathing, and your brain is processing the day’s events. All of this requires fuel. The amount of fuel you need is known as your metabolic rate. While it is generally true that men require more calories, the reasons why are fascinating and have as much to do with biology as they do with how we live our lives.

The Biological Engine: Muscle Mass And Metabolic Rate

The biggest factor in the calorie divide is body composition. On average, men tend to have more lean muscle mass than women. Muscle is a very active tissue, meaning it burns more energy even when you are doing nothing at all. Even at rest, a pound of muscle burns more calories than a pound of fat. Because men typically have a higher percentage of muscle and a lower percentage of body fat, their “engine” runs hotter.

Dr. Kevin Hall, a senior investigator at the National Institutes of Health, has conducted extensive research into how human metabolism works. His findings often highlight that while gender is a factor, the actual amount of fat-free mass a person carries is the best predictor of how many calories they will burn in a day. This means that a very muscular woman who spends her time lifting weights might actually need more calories than a man of the same weight who has a more sedentary lifestyle.

However, for the average person, the gap remains. Men are generally larger in stature, with bigger bones and organs. A larger frame simply requires more energy to move and maintain. This biological reality sets the baseline, but it is only one part of the story.

Hormonal Influences: How Oestrogen And Testosterone Play A Role

Hormones are the silent directors of our metabolism. Testosterone, which is found in much higher levels in men, is a major reason why men find it easier to build and maintain muscle. This hormone encourages the body to use energy for growth and repair. On the other hand, oestrogen, the primary female sex hormone, tends to encourage the body to store fat, particularly in the hips and thighs.

From an evolutionary standpoint, this makes a lot of sense. Women’s bodies are designed with the potential to carry and nourish a child. Storing a certain amount of fat is a survival mechanism to ensure there is enough energy available for pregnancy and breastfeeding. Because of this, a woman’s body is often more “efficient” at holding onto energy, whereas a man’s body is more “wasteful” with it. This efficiency is a biological marvel, but in a modern world where food is everywhere, it often means women have to be more mindful of their intake to avoid unwanted weight gain.

Life Stages: Pregnancy, Menopause, And Ageing

Calorie needs are not static. They change as we move through different seasons of life. For women, these changes can be quite dramatic. During pregnancy, the old saying “eating for two” is a bit of an exaggeration, but the energy requirements do go up. By the third trimester, a woman might need an extra 300 to 500 calories a day to support the growing baby. Breastfeeding requires even more energy, sometimes up to 500 extra calories a day.

Then comes menopause. This is a significant turning point in a woman’s life where oestrogen levels drop. This shift often leads to a decrease in muscle mass and an increase in abdominal fat. As the metabolic rate slows down, the number of calories needed decreases. If a woman continues to eat the same amount she did in her thirties, she will likely see the scale move upwards.

Men also experience a slow decline in testosterone as they age, a process sometimes called andropause. This leads to a gradual loss of muscle mass and a slightly slower metabolism. However, the drop is usually less sudden than the hormonal shift seen in women. Regardless of gender, ageing generally means we all need to eat a little bit less or move a little bit more to maintain the same weight.

Activity Levels: Beyond Gender Labels

While biology gives us the framework, our lifestyle choices are what fill in the details. This is where the commentary becomes important. In our modern culture, we often see a “fitness gap.” In many societies, men have historically been encouraged to participate in high-intensity sports and physical labour, while women were often nudged toward less strenuous activities.

Thankfully, these trends are changing. We are seeing more women embracing strength training and endurance sports than ever before. When a woman engages in heavy lifting, she increases her muscle mass and, by extension, her calorie needs. A female marathon runner will need significantly more fuel than a man who works a desk job and spends his evenings on the sofa.

This is why generic calorie recommendations can be misleading. A person’s daily activity level is the most variable part of the calorie equation. Someone who is on their feet all day, like a nurse or a construction worker, will have a much higher energy demand than someone who sits in front of a computer. When we analyse calorie needs, we must look at what the person is actually doing with their body.

The Cultural Perspective: Why We Eat The Way We Do

There is also a social and cultural layer to this discussion. Have you ever noticed that in films or advertisements, men are often shown eating large burgers or steaks, while women are shown with salads? These images reinforce the idea that “real men” eat big meals and women should eat light.

This cultural pressure can affect how people perceive their own hunger. Men might feel pressured to finish a large portion even if they are full, while women might feel the need to restrict their intake even if they are still hungry. This “lifestyle” aspect of eating is just as important as the biological one. At katchupng.com, we want to encourage a more human approach to food. Instead of following strict rules based on gender, it is much healthier to listen to your own body’s hunger and fullness cues.

Facts And Figures: What Science Says

To keep things grounded in reality, let us look at some verifiable figures. According to the Scientific Advisory Committee on Nutrition in the UK, the estimated average requirement for energy is about 2,605 calories for men and 2,079 calories for women. These are based on a moderate level of activity.

It is also important to mention names like Benedict and Harris, the researchers who created the Harris-Benedict Equation. This formula is still used today by nutritionists to estimate a person’s basal metabolic rate. It uses height, weight, age, and sex to determine how much energy your body needs to function. It clearly shows that while sex is a variable, height and weight are just as significant. A tall woman will almost always need more calories than a very short man, simply because there is more of her to maintain.

Finding Your Individual Balance

So, who needs more calories? In a broad, general sense, men do. Their larger frames and higher muscle mass act as a bigger engine that requires more petrol. However, this is not a hard and fast rule for every individual.

The true analysis shows that calorie needs are a complex mix of your genetics, your hormones, your age, and, most importantly, your lifestyle. A woman training for a triathlon is a different “machine” than a woman who enjoys a quiet, sedentary life. Similarly, a man who is naturally very slim will have different needs than a man who carries a lot of muscle.

Instead of worrying about whether you are eating more or less than someone of a different gender, the best approach is to focus on the quality of your fuel. Focus on whole foods, lean proteins, and plenty of vegetables. Listen to your body. If you are active, feed that activity. If you are resting, give your body what it needs to recover.

At UpandTrending.com, we believe that understanding the “why” behind these health trends helps us live better lives. Biology might give us a starting point, but we have the power to shape our health through our daily choices. Whether you are a man or a woman, your body is unique, and its needs are uniquely yours. Use these facts as a guide, but always remember that you are the expert on your own body. Understand what your own body requires to stay healthy, energetic, and balanced in the long run.