Your body’s calorie needs change as you age, and it’s essential to understand this shift in your nutritional requirements. As you grow older, various factors, including your age and physical activity level, play a pivotal role in determining how many calories your body needs to maintain weight and function properly. Let’s delve into how your age affects the calories you burn and what it means for your eating habits.
The Influence of Body Size and Age
The size of your body is a significant factor influencing your calorie needs. Herman Pontzer, a professor of evolutionary anthropology at Duke University, emphasizes that “the bigger you are, the more calories you need.”
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But age is equally crucial. Babies and children require fewer calories than adults due to their smaller size. However, when you consider their calorie needs relative to body size, they may require more calories than adults, as they are in the phase of growth and development.
Physical Activity Matters
Being more physically active increases the number of calories you burn. According to Anna Maria Siega-Riz, a nutrition professor, and the dean of the School of Public Health and Health Sciences at the University of Massachusetts Amherst, an inactive 40-year-old man weighing 90.7 kg would need about 2,700 calories daily to maintain his weight and basic bodily functions.
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However, if he were an athlete training for a couple of hours each day, he would need about 3,500 calories daily.
Age-Related Changes in Calorie Requirements
As you age, your calorie requirements change. Starting around age 19, calorie needs gradually decrease each year. This decrease is estimated at approximately 11 calories annually for men and seven for women. For example, a 77-kg woman who walks for 60 to 80 minutes each day would need 2,450 calories per day at age 20. However, at age 60, this would drop to 2,150, and at 80, it would be 2,000.
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The most noticeable decline in calorie burn typically occurs in your 60s and beyond, possibly resulting in weight gain or a reduced appetite. This age-related decrease in calorie expenditure is associated with the loss of muscle and the gain of fat, which burns fewer calories. Additionally, your brain, the body’s most metabolically active tissue, naturally shrinks in size and requires less energy as you age.
Moreover, people tend to become less physically active as they grow older, further reducing the number of calories burned each day. The best way to estimate your calorie requirements is to use an online calculator, but keep in mind that these calculators offer only a general overview. Your actual needs may vary based on daily activities, genetics, and other factors.
Monitoring Your Caloric Intake
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If you’re unsure whether you’re consuming the right amount of calories, you can periodically weigh yourself. If your weight remains relatively stable, you’re likely eating an appropriate number of calories. However, be cautious about developing anxieties related to food and weight by obsessing over the scale. Weigh yourself only as often as you’re comfortable with.
Adapting Your Diet for Your Age
The good news is that as you age, you won’t need to engage in meticulous calorie counting. Your appetite should naturally adjust to your changing needs. Nevertheless, it’s essential to maintain a balanced diet.
Research suggests that beginning in your 50s, your body needs more of certain nutrients like calcium, Vitamin B6, Vitamin D, and protein, even if you’re consuming fewer daily calories. Therefore, you should allocate more of your daily calorie budget to nutrient-dense foods like fruits, vegetables, whole grains, and lean protein sources.
While in your 20s and 30s, you might have calories left for indulgences like chocolate or beer, in your 80s, with only about 1,500 calories per day, there’s less room for treats. To ensure you receive necessary nutrients, it’s wise for older adults to take a multivitamin supplement. However, maintaining a balanced diet remains crucial to obtain other essential nutrients like protein, fiber, and healthful plant-based compounds.
Takeaway
In conclusion, understanding how your calorie needs change with age empowers you to make informed dietary choices to support your health and well-being throughout your life.
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