As we age, our bodies go through changes that affect how we process food and use energy.
Understanding calorie needs can help older adults and caregivers make informed dietary choices that promote long-term health and well-being.
How Calorie Needs Change With Age
Our calorie needs tend to decrease as we age. This happens for a few reasons:
Lower activity levels – Many older adults become less active, meaning they burn fewer calories.
Muscle loss – People with more muscle burn more calories, even at rest. As muscle mass naturally declines with age, the body burns fewer calories, which leads to a lower overall calorie burn.
Metabolic changes – A faster metabolism means you burn more calories. However, metabolism slows down as we age, which means a reduction in burned calories.
An Unbalanced Calorie Intake
Consuming more calories than your body burns can lead to weight gain, particularly around the midsection. This can lead to an increase in the development of health problems such as heart disease, high blood pressure, stroke, and diabetes.
On the other hand, eating too few calories can result in nutrient deficiencies.
It's crucial to eat nutrient-dense foods—those rich in vitamins and minerals while being low in unhealthy fats, sodium, added sugars.
Some of the best nutrient-dense foods for older adults include vegetables, fruits, whole grains, seafood, eggs, beans, peas, lentils, unsalted nuts, low-fat dairy products, lean meats, poultry, and fish.
Estimated Calorie Needs
Calorie needs depend on several factors, including age, sex, activity level, health conditions, height, and weight. The following is a general guideline, but for personalized advice, it is best to consult a healthcare provider.
Another way to get an estimate of your calorie needs for maintaining your current weight, you can use the MyPlate Plan tool by the U.S. Department of Agriculture.
👉Access it here
For Caregivers
If you are a caregiver, reading Nutrition Facts labels on packaged foods can help ensure that meals provide the right balance of calories and essential nutrients.
👉 Learn more about reading the Nutrition Facts Labels here.
Encouraging older adults to stay physically active is just as important. Low-impact exercises such as walking, swimming, or stretching will help.
And remember, taking care of your own nutrition is an important part of self-care. Ensuring you get the right balance of nutrients and calories will help you stay energized and healthy, allowing you to better support others while prioritizing your own well-being.
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This article is brought to you by Elder Love USA, a leading nonprofit provider of home care services in Riverside County, CA, San Diego County, CA, San Bernardino County, CA, Orange County, CA, Imperial County, CA, and Phoenix, AZ.
Our mission is to provide compassionate and affordable in-home care for older adults in need.
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