Maintain Weight Over 50
Adapt your nutrition after 50. Metabolism and caloric needs.
Calorie calculation examples by profile
Sedentary woman, 55 years old, 132 lbs
Moderately active woman, 55 years old, 137 lbs
Sedentary man, 55 years old, 172 lbs
Moderately active man, 55 years old, 181 lbs
Why metabolism slows after 50
From age 50, basal metabolism decreases by about 2-3% per decade. This decline is mainly due to muscle mass loss (sarcopenia), which burns fewer calories at rest. Hormonal changes (menopause, testosterone decline) accentuate this phenomenon. Practically, a 55-year-old may burn 100-200 kcal less per day than at 30, at equal weight and activity.
The crucial importance of protein
After 50, protein needs increase to counter sarcopenia. The recommendation goes from 0.36g to 0.45-0.55g per pound of body weight, or 60-72g for a 132 lb person. Protein maintains muscle mass, which preserves metabolism. Spread intake across 3-4 meals with at least 25-30g per serving.
Preserving muscle mass
Strength training becomes essential after 50. Without resistance training, you lose 3-5% of muscle mass per decade after 30. Each pound of muscle lost reduces metabolism by 5-7 kcal/day. Resistance exercise 2-3 times weekly, combined with adequate protein intake, can reverse this trend.
Adapting calories to your new TDEE
Accepting that your needs have changed is difficult but necessary. If you ate 2000 kcal at 40 without gaining weight, you may need to reduce to 1700-1800 kcal at 55 for the same result. Tracking becomes a valuable tool for adjusting your intake to your current metabolic reality.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Maintenance After 50
After 50, maintaining weight requires adaptation. This guide explains metabolic changes and strategies for staying fit at any age.
Understanding Metabolic Changes
The Decline in Basal Metabolism
| Age | BMR (132 lb woman) | BMR (176 lb man) |
|---|---|---|
| 30 years | 1320 kcal | 1780 kcal |
| 40 years | 1295 kcal | 1755 kcal |
| 50 years | 1270 kcal | 1730 kcal |
| 60 years | 1245 kcal | 1705 kcal |
Reduction: About 25 kcal per decade due to age alone (Mifflin-St Jeor formula).
Muscle Mass Loss
The main factor isn’t age itself, but sarcopenia:
- After 30: loss of 3-5% muscle mass per decade
- After 50: possible acceleration to 1-2% per year without exercise
- Each lb of muscle = 5-7 kcal/day of resting energy expenditure
Potential impact: Losing 10 lbs of muscle reduces BMR by 50-70 kcal/day.
Hormonal Changes
Women (menopause):
- Estrogen decline promotes abdominal storage
- Fat redistribution even at stable weight
- Increased osteoporosis risk (importance of calcium and vitamin D)
Men:
- Gradual testosterone decline
- Easier muscle loss
- Increased fat mass
Calculate Your TDEE After 50
Mifflin-St Jeor Formula
Women: BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age) - 161 Men: BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age) + 5
Practical Example
Woman 55 years old, 5’5”, 137 lbs, moderately active:
- BMR = (10 x 62) + (6.25 x 165) - (5 x 55) - 161 = 1195 kcal
- TDEE = 1195 x 1.55 = 1852 kcal
Comparison at 35 years (same parameters except age):
- BMR = 1295 kcal
- TDEE = 2007 kcal
Difference: 155 kcal/day, potentially 16 lbs of gain per year if intake stays the same.
The Importance of Protein After 50
Why More Protein?
- Anabolic resistance: The body uses protein less efficiently to build muscle
- Muscle preservation: Compensate for natural loss tendency
- Satiety: Protein fills you up more than carbs or fats
- Thermic effect: 20-30% of protein calories are burned during digestion
Recommendations
| Situation | Protein/lb | For 143 lbs |
|---|---|---|
| Sedentary | 0.45-0.55g | 65-78g |
| Active | 0.55-0.7g | 78-100g |
| Regular sport | 0.7-0.8g | 100-115g |
Optimal Distribution
To maximize protein synthesis:
- Breakfast: 25-30g (don’t skip mornings)
- Lunch: 30-35g
- Dinner: 30-35g
- Optional snack: 15-20g
Sample 1700 Calorie Meal Plan
Breakfast (400 kcal)
- 2 eggs + 50g ham (250 kcal, 25g protein)
- 1 slice whole grain bread (80 kcal)
- 1 plain yogurt (70 kcal, 5g protein)
Lunch (500 kcal)
- 150g chicken (240 kcal, 35g protein)
- 150g quinoa (120 kcal, 7g protein)
- Mixed vegetables (50 kcal)
- 1 tablespoon olive oil (90 kcal)
Snack (150 kcal)
- 30g cheese (100 kcal, 7g protein)
- 1 apple (50 kcal)
Dinner (450 kcal)
- 130g salmon (260 kcal, 28g protein)
- Steamed green vegetables (50 kcal)
- 150g sweet potato (140 kcal)
Optional evening snack (200 kcal)
- 200g cottage cheese (140 kcal, 18g protein)
- 5g honey (60 kcal)
Total: ~1700 kcal, ~125g protein
Exercise: Your Best Ally
Strength Training
Resistance training is non-negotiable after 50:
- Frequency: 2-3 sessions per week minimum
- Exercises: Squats, modified push-ups, rows, press
- Progression: Gradually increase weight
- Benefit: Muscle mass maintenance and gain
Cardiovascular Activity
- 150 minutes of moderate activity per week (brisk walking)
- Or 75 minutes of intense activity (swimming, cycling)
- Benefits: heart health, insulin sensitivity, mood
Balance and Flexibility
- Yoga, tai chi, stretching
- Prevent falls and injuries
- Maintain range of motion
Common Mistakes After 50
- Accepting fatalism: “It’s age” is not an excuse to give up
- Reducing protein: Common error, when you should increase
- Avoiding strength training: From fear of injury, when it’s protective
- Not adjusting portions: Eating like before guarantees weight gain
Voical for Over 50s
With a slowed metabolism, precision becomes your ally. Voical lets you track effortlessly: photograph your meals and verify you’re meeting protein goals while respecting your calorie budget. A simple approach for a complex challenge.