text: Do Women Require Different Macronutrients Than Men? | Healthy Eating | SF Gate
  Do Women Require Different Macronutrients Than Men?
  The Recommended Intake of Carbohydrates for 14-Year-Olds
  The Caloric Requirements of Senior Citizens
  Men typically need a higher amount of macronutrients than women, due to a larger stature and higher caloric intake. Macronutrients, which are carbohydrates, protein and fat, are nutrients you need in large amounts to provide energy. Your specific macronutrient requirements depend on activity level, calories in your diet and different life stages, not necessarily gender alone.
  Macronutrient requirements are based on a percentage of your total calories, so it is important to determine your caloric needs. Adult women generally need between 1,600 and 2,400 calories per day, while adult men require 2,000 to 3,000 calories. If you are young, very active and exercise on a daily basis, you should stick to the higher end of the range for your gender. Adhere to the middle of the range, based on your gender, if you are moderately active and work out a few times per week. Your caloric needs are at the lower end of the range for your gender if you are over the age of 50, or if you are generally sedentary.
  Carbohydrates are the main energy source for each and every cell. Your digestive tract works hard to convert carbohydrates from the foods you eat into glucose, the simplest type of carbohydrates. Glucose travels through your bloodstream and is immediately picked up by cells. Since carbs are vital to keep your body running, most of your calories should come from this macronutrient. Carbohydrates have 4 calories per gram and 45 to 65 percent of your caloric intake needs to come from this macronutrient, according to the Dietary Guidelines for Americans 2010. As an example, if you are an older woman in your 70s following a 1,600-calorie diet, you need 180 to 260 grams of carbohydrates on a daily basis. This is much less than an active, 20-year-old male following a 3,000-calorie diet, who requires 337 to 487 grams of carbohydrates each day.
  One of the main functions of protein is to act as a structural component of cells, skin, tissues and vital organs, but your system turns to it for energy when carbohydrates and fat are not available. Like carbohydrates, protein offers 4 calories per gram. Between 10 and 35 percent of your calories should come from protein, depending on your activity level, explains the Centers for Disease Control and Prevention. A 50-year-old man on a 2,000-calorie diet only needs 50 to 175 grams of protein. If you are a younger, active woman on a 2,400-calorie diet, you need somewhere between 60 and 210 grams of carbohydrates. Having a sedentary lifestyle means you probably need the lower end of the protein recommendation, while someone who is training for an athletic event would need more protein.
  Fat is an essential part of your diet. Not only is it a backup source of energy, it cushions your organs, absorbs fat-soluble vitamins and regulates your body temperature. Fat is a concentrated energy source, providing 9 calories per gram, more than double the calories of other macronutrients. You need 20 to 35 percent of your calories to come from fat, reports the Dietary Guidelines for Americans 2010. If you are a moderately active 30-year-old man on a 2,600-calorie diet, this amounts to 57 to 101 daily fat grams. A woman of the same age and similar activity level probably needs about 2,000 calories per day, which equates to 44 to 77 grams of fat.
  Opt for carbohydrates from fruits, vegetables, whole grains and low-fat milk. These foods are naturally full of carbohydrates, as well as beneficial vitamins and minerals. Select lean protein sources, like skinless chicken breast, salmon, pork tenderloin or cod. If you rely mostly on plant foods for protein, having scrambled tofu at breakfast, beans and rice at lunch and lentil stew at dinner fills your diet with all of the amino acids you need. Lastly, opt for healthy fats from avocados, sardines, olive oil, nuts and seeds.