Nutrition for men: what to eat in your 20s, 40s, 50s and beyond

Posted 31 October 2026

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Good nutrition for men isn't about protein shakes and steak. The basics are the same healthy, balanced diet the NHS recommends for everyone. But men's energy needs are usually higher, and what your body needs shifts as you get older, especially once muscle and bone start to decline.

This guide covers the nutritional requirements for men in plain English, then looks at what changes in your 40s, 50s and beyond. Whether you're sorting out your own diet, cooking for someone you love or helping male clients, it's a good place to start. For the bigger picture, take a look at our guide to men's health in the UK.

The nutritional requirements for men, in a nutshell

On average, the NHS says men should have around 2,500 calories a day, compared with around 2,000 for women. That's only a guide. How much you need depends on your size, your age and how active you are, so a builder who plays rugby at the weekend will need far more than someone who sits at a desk all day and rarely trains.

Beyond calories, the nutritional requirements for men follow the NHS Eatwell Guide:

• Fruit and vegetables: at least 5 portions a day, making up just over a third of what you eat.
• Starchy foods: potatoes, bread, rice and pasta should make up just over a third too. Go for wholegrain or higher-fibre versions where you can.
• Protein: beans, pulses, fish, eggs and meat. Aim for at least 2 portions of fish a week, 1 of them oily, and cut down on red and processed meat.
• Dairy or alternatives: a good source of protein and calcium. Lower-fat and lower-sugar options are best.
• Oils and spreads: choose unsaturated types and use them in small amounts.
• Drinks: 6 to 8 cups or glasses of fluid a day.

You don't need to hit this balance at every meal. The NHS says it's fine to get it right over a day or even a week.

Daily nutrition intake for men: the gaps to watch

Most men don't need a complicated plan. They need to fix a few common gaps. When you look at a typical daily nutrition intake for men, these are the ones that come up again and again.

Fibre

Adults should aim for 30g of fibre a day, but most only manage about 20g. Wholegrain cereals, oats, beans, lentils, fruit and veg (with the skins left on potatoes) all help close the gap.

Fruit and veg

It's easy to fall short on your 5 a day when meals are rushed. Adding a portion of veg to every dinner and keeping fruit within reach at work makes a big difference over a week.

Vitamin D

Between October and early March, we can't make enough vitamin D from sunlight in the UK. The NHS advises everyone to consider a daily 10 microgram supplement during autumn and winter. If you want to know which other supplements are worth it, see our guide to men's health supplements.

Alcohol

Alcohol is high in calories and easy to forget about. The NHS recommends drinking no more than 14 units a week, spread across several days.

Nutrition for men in their 20s and 30s

This is when habits are formed, for better or worse. If you're active, you'll need enough energy to fuel training and recover from it. Build meals around a protein source, a portion of starchy carbs and plenty of veg, and you won't go far wrong.

It's also the decade when takeaways, energy drinks and weekend drinking can quietly add up. Learning to cook a handful of simple, balanced meals now pays off for years.

Nutrition for men over 40

Nutrition for men over 40 is often about adjusting rather than overhauling. The NHS notes that testosterone falls steadily as men age, by about 1% a year from around 30 to 40. Muscle mass can drop too, especially if you're less active than you used to be.

If you're moving less but eating the same, the scales will usually creep up. Keeping an eye on portion sizes, alcohol and snacks matters more than chasing any particular diet. Keeping protein in every meal and doing regular strength training helps hold on to muscle. Our guide to strength training benefits for men explains why lifting is one of the best things you can do at this age.

Waist size is worth watching too. The NHS suggests keeping your waist to less than half your height. If weight loss is your goal, our diet and exercise plan for men sets out a realistic approach.

Nutrition for men over 50

Nutrition for men over 50 puts more focus on protecting muscle and bone. Calcium and vitamin D both matter here. The NHS says adults need 700mg of calcium a day, which you should be able to get from food such as dairy, leafy green veg, tofu and dried fruit.

Fibre stays important for digestion, and eating fish (especially oily fish) twice a week fits the Eatwell Guide. If you've got a medical condition or special dietary needs, the NHS recommends checking with a registered dietitian about how to adapt it.

Appetite can also drop with age, which makes every meal count. Smaller meals that still include protein, veg and wholegrains often work better than three big ones. For trainers working with older clients, our blog on personal training for seniors is worth a read too.

Practical nutrition advice for men who are short on time

The best nutrition advice for men is advice that fits real life. Here's what tends to work:

• Batch cook twice a week. Chilli, curry and stews freeze well and stop you reaching for a takeaway.
• Keep the basics in. Tinned beans, frozen veg, eggs, oats and wholegrain wraps can become a meal in minutes.
• Plan your protein. Decide what each meal's protein is before you shop.
• Snack with a purpose. Fruit, yoghurt or nuts beat crisps and biscuits. Our list of healthy snacks to eat between workouts has more ideas.
• Don't drink your calories. Sugary drinks, large coffees and pints soon add up.

For the foundations behind all of this, our blog on the importance of nutrition and a balanced diet is a good refresher.

Turn your interest in nutrition into a career

If you love understanding how food affects health and performance, you could turn that interest into a career helping others. Our Level 4 Nutritionist course covers the principles of nutrition, dietary planning for specific needs, nutrition for sport and exercise, the nutritional requirements of older adults, and weight management. That's exactly the knowledge you'd need to give clear nutrition advice for men at every stage of life.

Want to combine nutrition with personal training? Our Elite Nutrition Personal Trainer course adds a Level 4 nutrition qualification to the qualifications you need to train clients in the gym.

Both courses are 100% online, so you can study at your own pace. Visit the course pages for fees and flexible payment options, call our course advisors on 01202 006 389, or send us an enquiry.