Dietary Guidelines for 80 kg Men: A Complete Guide

Dietary Guidelines for an 80 kg Male, 35-Year-Old

To maintain general health, an 80 kg male, 35-year-old, requires a balanced diet that meets his daily nutritional needs.

Calorie Intake

• Daily calorie needs: 2,400-3,000 calories, depending on activity level
• Sedentary: 2,400 calories
• Moderately active: 2,800 calories
• Active: 3,000 calories

Macronutrient Requirements

• Carbohydrates: 130 grams, 45-65% of daily calories
• Focus on whole grains, fruits, and vegetables
• Protein: 56 grams, 10-35% of daily calories
• Include lean meats, fish, eggs, dairy, legumes, and nuts
• Fat: 20-35% of daily calories
• Emphasize healthy fats from plant-based oils, fish, and nuts

Micronutrient Needs

• Vitamins:
• Vitamin A: 900 micrograms
• Vitamin C: 90 milligrams
• Vitamin D: 15-20 micrograms
• Minerals:
• Calcium: 1,000 milligrams
• Iron: 8 milligrams
• Zinc: 11 milligrams

Food Choices

• Fruits: 2 cups, variety of colors
• Vegetables: 3 cups, dark leafy greens, bell peppers, carrots
• Whole Grains: 6-8 ounces, brown rice, quinoa, whole-grain bread
• Protein Sources: lean meats, fish, eggs, legumes, nuts
• Dairy: 3 cups, milk, yogurt, cheese

Hydration

• Drink 3.7 liters (16 cups) of fluid daily
• Prioritize water, limit sugary drinks

Meal Plan

• Breakfast: whole-grain toast with eggs, fruit
• Lunch: lean meat sandwich with vegetables, whole-grain bread
• Dinner: grilled fish with quinoa, steamed vegetables
• Snacks: fruits, nuts, carrot sticks with hummus