An individual’s caloric requirement depends on the body mass size and activity level. There is also a difference between women and men. The need for calories varies depending on weight, age, and the degree of physical activity.
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Basal Metabolism
BMR, the Basal Metabolic Rate, a term for basal consumption. That is an indication of how much calories a resting body needs to maintain its weight and its essential function. All of the body’s cells need a certain minimal amount of energy to survive and continue their natural performance.
Of course, an average functioning person’s body can not only be at rest all the time, but a critical activity will always be needed. All of these individuals will thus require more than the necessary energy. If you consume more calories than your body needs, you will gain weight, consuming fewer calories will result in weight loss.
At a higher workload, more energy is needed, greater caloric intake is required as all cells will demand more oxygen and energy. Each person’s basal metabolism is unique, and energy absorption is generally higher for men than it is for women.
Recommendations described on this page apply to general groups as a whole. Calorie requirements between different individuals within each group may differ significantly.
Recommended diet
A diverse diet with an emphasis on fruits, berries, vegetables, whole grains, and fish is recommended. Limit the intake of dairy products as these products can lead to overweight. However, those over 65 need more protein than younger individuals to maintain their muscle mass more efficiently.
When you prepare your food by frying, then use, for example, olive oil but preferably oil that contains omega 3 fat. The body needs different types of fat, and there exists a variety of beneficial fats, especially in seeds and nuts. Research has also shown that cardiovascular disease decreases with an increased proportion of unsaturated fat.
Vitamins and hydration
People over the age of 70 should also take vitamin D supplements. The skin’s ability to convert the sun rays into beneficial vitamins will decrease with increasing age. Along with a healthy and balanced diet, a daily exercise routine is recommended to maintain a healthy life.
The ability to feel thirst decreases over the years, the recommendation is to drink 2 liters (1/2 gallon) per day. Fluid deficiency can cause headaches, dizziness, and a weakened sense of balance.
Physical activity and calorie requirements
It is recommended to perform an activity that increases your heart rate for at least 150 minutes per week. In cases where physical activity is intense, 75 minutes per week, jogging or walking is sufficient. Physical activity focusing on muscle strengthening should be performed at least twice a week to stimulate large muscle groups. The Swedish Medical Association adopted these recommendations as far back as in 2011.
Being able to maintain weight and a healthy muscle mass is generally better with a customized workout. The most common cause of weight loss in older people is the reduction of muscle, but may also have its origin in underlying disease.
Physical activity helps you to prevent lifestyle-related poor health such as osteoporosis some cancers as well as cardiovascular diseases.
You can read more about BMI here.