As we get older, it’s more important than ever to eat a healthy diet for good health and a longer life. This understanding might cause many seniors to follow low-calorie diets to help control their weight, move better, or lower the chances of getting long-term health problems. However, cutting too many calories can be harmful and may result in hunger, muscle loss, and other health problems. With elder care and their health care team by their side, seniors can gain a better understanding of how many calories they should eat for optimum health and wellness.

Understanding the Caloric Needs of Older Adults

Seniors need fewer calories because their metabolism slows down and they lose muscle mass with age. Still, this doesn’t mean they should drastically reduce the number of calories they eat. The right amount of calories is based on many factors, including age, gender, activity level, and general health. For instance, inactive females should consume around 1,600 calories a day to maintain their weight, while men need 2,000 calories.

On the other hand, women who are somewhat active should eat 1,800 calories. For men, they will need 2,200 to 2,400 calories a day. More active women, those who are physical throughout the day or exercise daily, will need 2,000 to 2,200 calories a day, while men who do the same need between 2,400 and 2,800 calories.

These numbers are just general guidelines, as everyone’s needs can be quite different. Talking to a healthcare provider gives seniors a better understanding of how many calories they should reach for.

Risks of Going Too Low

Cutting calories can help seniors control their weight, but going too low can cause health problems. Here are some dangers of very low-calorie diets:

• Poor Nutrition: Seniors are more likely to have nutrient deficits because they often have a lower appetite and may not absorb nutrients as well. A very low-calorie diet (under 1,200 calories a day) may not give them enough important vitamins and minerals like calcium, vitamin D, and B12. This can lead to problems like weak bones, anemia, and a weak immune system.
• Loss of Muscle and Weakness: Muscle is naturally lost due to aging, and not eating enough calories may cause this to happen more quickly. Along with eating enough calories, seniors also need to eat enough protein, as it is important for keeping muscles healthy. Elder care can help them with meal planning to ensure both needs are met.
• Slowed Metabolism: Drastically reducing calories can make the body go into survival mode, which slows down its metabolism to save energy. This makes it harder to maintain a healthy weight over time and can cause tiredness, less movement, and a lower quality of life.
• Decrease in Thinking Skills: The brain needs enough energy to work well. Severely limiting calories can lead to problems like confusion and memory loss and may even increase the risk of brain diseases like dementia.
• Weakened Immune System: A healthy diet supports a stronger immune system, making it easier for seniors’ bodies to resist infections and illnesses. Not eating enough weakens the immune system, making it easier to get sick.

Low-calorie diets can help seniors if done properly, but cutting calories too much can be dangerous. Elder care can encourage seniors to talk to a doctor about the proper amount of calories they should eat and help them meal plan to reach their goals.

Sources:
https://www.webmd.com/diet/low-calorie-diets
https://health.usnews.com/wellness/articles/best-diets-for-seniors
https://www.webmd.com/healthy-aging/features/dieting-tips-older-adults

If you or an aging loved one is considering elder care in Olney, MD, please contact the caring staff at Care At Home today. 301-970-9706

• Author
• Recent Posts

Ann Smith RN

Owner at Care at Home

Ann Smith, RN, Realtor® Your local Home care and Home transition expert Ann is a Registered Nurse and a Realtor with a passion and dedication to serving her community. She has over twenty years of nursing experience in pediatric, geriatric, home health care, and care management. She founded Care at Home, a home care company, to provide seniors with services that promote independence and safe aging in place. Ann is dedicated to helping seniors achieve stress-free retirement living by providing comprehensive services from health to home. Ann's mother instilled in her the value of hard work, dedication, and service to others at a young age, which is now a driving force in her home care agency. Her caring and compassionate work with seniors began when she was just 17 years old. She was offered a job as a caregiver. Just as quickly, she instinctively knew that this would be her life's work. She soon became a nurse and has since helped many older adults transition seamlessly into a new phase of life. While helping seniors and individuals with their home care needs, it became apparent that part of the transition process often involved selling their current home for more suitable living arrangements. That's when Ann decided to add real estate services to alleviate stress and enhance her client's experience. It's also how she became known as the Home Transition Agent. Today, Ann helps her mature clients achieve stress-free retirement living by providing in-home care and comprehensive services from health to home. Ann's love for children and dedication to helping families caring for children with chronic health conditions inspired Pediatric Care at Home, a division of Care at Home that provides pediatric nursing care. Ann and her team are dedicated to providing compassionate care to all, from infants to older adults. When Ann isn't busy helping her patients and clients, she volunteers her time at women's shelters and fostering dogs. She and her veteran husband enjoy a simple life in the countryside, where farm animals and country life surround them. Ann also enjoys reading, photography, gardening, and nature walk with their dogs.

Latest posts by Ann Smith RN (see all)

• The Truth About Low-Calorie Diets for Seniors - February 11, 2025
• 24-Hour Home Care: Who Can Benefit From It? - January 28, 2025
• 5 Ways Senior Home Care Helps Seniors Manage Diabetes - January 10, 2025