Men’s Nutrition Guide


It won’t come as a surprise to know that many of the nutrition needs for men, are the same as for women. To function as a healthy human, we need core ingredients to ensure the running of our body’s vital organs and systems. The amount of vitamins required may change slightly depending on age, gender and your lifestyle.

Men’s diets should follow this basic framework:

  • You should get the majority of your calories from fresh fruits, vegetables, whole grains, legumes, nuts and lean proteins.
  • Keeping your intake of saturated fats to a minimum.
  • Have at least 5 servings of fruit and vegetables a day

There are however some differences that men need to be aware of within their diet, particularly if you are very physically active.

Lets take a look at a breakdown of the daily nutritional needs for a man.


Most men require between 2,000 and 3,000 calories per day depending on their weight and activity level.

As a general rule a man needs 18 calories per pound of weight if they’re active (working out most days), 16 calories per pound if they’re moderately active (working out 2-3 days a week), and 13 calories per pound if they’re sedentary.

To put it in perspective, obese men can lose at least one pound a week by dropping their calorie intake by just 500 calories a day!

You Should Eat:

The best way to make sure you’re getting the right amount of calories to give you the energy you need, is to eat smaller meals more frequently.  Recipes such as our chickpea mango and curried cauliflower salad are low in calories whilst giving you a full hit of protein to last you throughout the day.

Hot tip:  Avoid empty calories! Empty calories live in foods that are heavily processed such as sweets, biscuits, pastries, fizzy drinks, and alcohol. They are high in calories with no nutritional benefit. Avoid as much as possible if you want to get in shape.


The amount of protein you need is dependent on how much energy you use in the day. Someone who is doing a lot of exercise will need far more protein than someone who doesn’t exercise at all.

Protein is essential for the building of bones, muscle, cartilage, skin and blood.

Delivering your body a constant supply of protein throughout the day is essential for the optimum maintenance of muscle tissue and growth.

To make sure you’re giving your body its optimum chance of maintaining and growing muscle tissue, you need to feed it at least 0. 8 grams of protein per kilogram of bodyweight.

Thankfully there are many different ways that you can make sure that your body is getting enough protein.

You Should Eat: Protein-rich options include egg whites, lean red meats, skinless poultry, low-fat dairy foods, such as cottage cheese, legumes, nuts and seeds.

Check out some of our recipes that provide a protein punch such as our Pumpkin Protein Burgers or our high protein low sugar blueberry muffins.

Hot tip: Don’t have enough time to make food?  Make sure you’re never caught out for your protein fix with PRO 2GO Cookies or our PRO-V GAIN Shake.

“After a Crossfit session I always make sure I have a PRO 2GO cookie on hand or a SCI-MX Protein shake. It’s so important to make sure you give your muscles protein to recover”

Ex International rugby player and CrossFit trainer Jake Abbott:

Carbohydrates and Fat

We all know that the right kind of fat is essential for cell growth, warmth and absorbing nutrients, but it is important to consider where your body is absorbing its fat from.

Men should obtain between 20 to 35% of their calorie intake from dietary fat , and 45 to 65% of their calorie intake from carbohydrates. This equates to 56 to 97 grams of fat per day, and 281 to 406 grams of fat from carbohydrates.

What should I eat?

Nutritious, carbohydrate-containing foods are vegetables, fruits, whole grains, low-fat milk, legumes, nuts and seeds.

High protein almond bites are a great snack that’s packed full of nuts.

Healthy fats are found in plant-based oils, fish oil, nuts, seeds, nut butters, olives and avocados.

Vitamins and Minerals

Men require most of the same vitamins and minerals as women for healthy functioning. As part of a balanced diet at any age you should make sure that you are getting plenty of calcium (1,000mg a day), fiber (25g a day), potassium (4,700mg a day), magnesium ( 320mg a day), vitamin C (75mg a day), Vitamin E (15mg a day) and Vitamin A (900micrograms per day).

It can be difficult to plan to include all of these vitamins in your diet on a daily basis, especially if you’re in a rush (which, lets be honest- most of us are!)

 A great option for making sure that you get your vitamin fix is to try our recipe for a Very Berry Super Shake. It’s  easy to make in 10 minutes before heading to work in the morning, it is packed with protein, fibre, healthy fats, vitamins (such as C, E, K, A) as well as nutrients such as manganese, copper, selenium and potassium

Additionally men should be mindful that they are getting enough Zinc, especially if they plan on having children. Zinc deficiency is associated with low quality sperm, male infertility and loss of libido, as it aids the production of testosterone. It also plays a key role in boosting your immunity and fighting infection.

What should I eat?

Foods that contain a high level of zinc include oysters, beef, crab, fortified breakfast cereals, lobster, and cashews.

Hot Tip: Take your workout to the next level with our OMNI-MX HARDCORE with added zinc and magnesium.


Related Articles