Calorie Tracking for Seniors: Age-Specific Nutrition Guide

How Nutritional Needs Change with Age

After 60, several factors affect how your body uses calories:

• Metabolism slows — You may need 100-200 fewer calories per decade
• Muscle loss (sarcopenia) — Requires more protein to prevent
• Nutrient absorption decreases — Need more nutrient-dense foods
• Activity levels often drop — Less energy expenditure
• Medications — May affect appetite and nutrient needs

Calorie Needs by Age (Moderate Activity)

Priority #1: Protein for Muscle Preservation

Muscle loss is the biggest health risk for seniors. To combat it:

• Aim for 1.0-1.2g protein per kg body weight (higher than younger adults)
• Spread protein across meals — 25-30g per meal is ideal
• Include protein at breakfast — Often the most skipped

Good protein sources: Eggs, Greek yogurt, fish, chicken, cottage cheese, legumes

Key Nutrients to Track Beyond Calories

• Vitamin D — Bone health, immune function (often deficient)
• Calcium — Bone density maintenance
• B12 — Absorption decreases with age
• Fiber — Digestive health (25-30g daily)
• Water — Thirst sensation decreases; track intake

Weight Loss Considerations for Seniors

• Maximum deficit: 300-500 calories (not 500-1000 like younger adults)
• Goal: 0.5-1 lb per week maximum
• Combine with resistance exercise to preserve muscle
• Consult your doctor before significant diet changes

Practical Tips for Senior Calorie Tracking

1. Use large-display apps — Look for accessibility features
2. Track protein first — Most important macro for seniors
3. Don't skip meals — Eating enough is often the challenge
4. Prepare nutrient-dense snacks — Nuts, cheese, yogurt
5. Stay hydrated — Set reminders if needed