Age-based Calorie Guidelines for Men
May 7, 2024The body changes as we age.
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The human body changes quite a bit as a person ages. A glance at a man’s face is a testament to the changes men’s bodies undergo during their lifetimes, as boys are not born with facial hair but begin to grow it during puberty.
Men’s bodies indeed undergo significant changes during their lifetimes, and that’s reflected in various recommendations from health care experts. Men’s dietary needs change as their bodies age, and calorie consumption guidelines can help them avoid overeating. That’s no small benefit, as the MD Anderson Cancer Center notes the consequences of overeating are wide-ranging and include:
· Feeling tired, sluggish or drowsy
· Discomfort
· Overexertion of the organs, which must secrete extra hormones and enzymes to break food down
· Heartburn, which results when the stomach produces hydrochloric acid to break down food. When that happens, acid can back up into the esophagus.
· Temporary feelings of being hot, sweaty or dizzy, which can occur as metabolism speeds up in an effort to burn extra calories.
Each of those side effects is unpleasant but preventable. Men who recognize calorie consumption needs change as their bodies age can alter their diets so they avoid overeating and all the negative side effects that come with it.
The National Institutes of Health notes that calorie needs differ by age and also by physical activity levels. Men can keep these guidelines from the U.S. Department of Health & Human Services and the United States Department of Agriculture in mind as they plan their diets.
Not Active
· Age 19 to 30 years: Between 2,400 and 2,600 calories per day
· Age 31 to 50 years: Between 2,200 and 2,400 calories per day
· 51 years and older: Between 2,000 and 2,200 calories
Somewhat Active
· Age 19 to 30 years: Between 2,600 and 2,800 calories per day
· Age 31 to 50 years: Between 2,400 and 2,600 calories per day
· 51 years and older: Between 2,200 and 2,400 calories per day
Very Active
· Age 19 to 30 years: 3,000 calories
· Age 31 to 50 years: Between 2,800 and 3,000 calories
· 51 years and older: Between 2,400 and 2,800 calories
It’s important that men recognize that all calories are not the same. Certain calories are characterized as “empty” because they are found in foods that provide little or no nutritional value. Indeed, WebMD notes it’s possible to stay within a calorie budget eating low-quality foods that lack nutrition. Doing so negates the benefits of planning and consuming a diet that adheres to HHS and USDA calorie guidelines. Men are urged to work with their physicians and/or a certified dietitian or nutritionist to develop a dietary plan that provides sufficient nutrition and stays within recommended calorie intake guidelines.