By the Numbers: Daily Diet Amounts for Men of Every Age

Men's and women's nutritional requirements vary slightly. Men generally need more protein and calories, while women should focus on key nutrients.

Extra calories help support men's larger muscle mass. The recommended calorie intake for men ranges from 2200 to 3200 calories per day, according to the U.S. Department of Agriculture (USDA). Because calorie needs vary from person to person, regardless of gender, use this calculator to find out a number specific to you.

A proper diet helps to prevent disease and weight gain. Planning can help you meet your nutritional needs without exceeding your calorie requirements.

For men who don’t have health problems that affect what they can eat, a healthy diet usually includes the following servings of these food groups:

2 to 2.5 Cups of Fruit

Eating a rainbow of fruits can give your body essential vitamins and minerals. Berries are high in antioxidants and fiber, while bananas are high in minerals like potassium.

2.5 to 4 Cups of Vegetables

Vegetables offer fiber and essential nutrients. Leafy greens are packed with antioxidants, while vegetables like Brussels sprouts, carrots, broccoli and tomatoes are a good source of vitamins.

4 to 5 Ounces of Whole Grains

Brown rice, oatmeal, bulgur wheat, quinoa, farro and whole wheat bread can help to keep you full and increase your overall fiber intake.

3 Cups of Low-Fat Dairy Products

Milk, yogurt and cheese support strong bones, teeth and a healthy gut.

5.5 to 7 Ounces of Lean Protein

Lean protein like fish, chicken and lean meats help control your appetite while building and repairing muscles.

Make an appointment with a registered dietitian to learn more about your individual daily nutritional needs.