Because of the way your body changes as you age, your caloric needs decrease after age 51. A lower metabolic rate and activity level mean that you don't need to take in as much energy. However, you still need nutrient-dense foods to maintain strength and prevent disease.
Caloric Needs
Recommended caloric intake for the average senior citizen varies by gender and activity level. The American Dietetic Association recommends that sedentary women over 51 take in 1,600 calories per day, moderately active women take in 1,800 per day, and active women take in 2,000 to 2,200 per day. Sedentary men should take in 2,000 calories per day, moderately active men should take in 2,200 to 2,400 per day, and active men should take in 2,400 to 2,800 per day.
Physical Activity
To maintain lean tissue mass and avoid the cardiovascular risks of weight gain, aim for at least 30 minutes of activity three to five times a week. Vary your workouts to include exercises that emphasize endurance, strength, flexibility or balance.
Nutritional Needs
Although caloric needs decrease after age 51, your need for balanced nutrition may be more important than ever. Base your diet on fruits, vegetables, low-fat dairy products and high-fiber grain products to make the most of your caloric intake.
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