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How many calories you should be eating, depending on your exact age

Calorie intake has been found to fluctuate massively depending on a person's age

Friday 10 June 2016 16:57 BST

While the widely accepted rule of thumb is to eat 2,000 calories a day for women and 2,500 for men, age can also drastically influence how calories affect weight (iStock)

When it comes to staying in shape and maintaining a healthy weight, advice can be conflicting with old-wives' tales and myths contributing to a blur of confusing information. However, one of the generally accepted principles about calories is that women should aim to consume 2,000 per day while men should consume around 2,500.

Research has shown that while these figures are accurate on average, a person’s age can dramatically affect their calorie intake without them realising.

UCLA statistician Nathan Yau analysed data from the US Department for Health and Human Services to find out precisely how your age affects how many calories you can consume to maintain a healthy weight.

Yau factored whether a person’s lifestyle is active, moderate or sedentary, before cross-applying the figures with age to gain the most accurate results.

Six healthy breakfast recipes to try

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1/6Six healthy breakfast recipes to try

Six healthy breakfast recipes to try

You will need: 1 onion, 1 red pepper, 1 stick of celery, 1 cup of mushrooms, 4 to 6 eggs, 1 habanero chilli (optional), 1 tablespoon of oil, 25g of grated low-fat cheese, 150 ml of skimmed milk, 50g of turkey breast. Add some spinach for an extra boost.

Method:

1) Cook your turkey breast so that it’s ready to add to the mix later on. Best to grill it and then chop it up as it’s healthier than shallow frying. 2) Meanwhile, heat the oil and add your onion, pepper, chilli, mushrooms and celery to your pan. Cook these for around five minutes until your veg is nice and soft. 3) Whisk your eggs and milk together in a separate bowl, seasoning with salt and pepper. 4) Add the egg mixture, veg, cooked turkey and cheese to a high-sided baking pan or tin and cook in your oven for around 15 minutes at 170C.

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Six healthy breakfast recipes to try

Be careful when you buy your porridge, as some brands will cram a lot of sugar in there. Porridge is a good breakfast option as it is renowned for releasing energy slowly, which means you can get to lunch without suffering from a lull. A great source of fibre, potassium and vitamins, bananas are always a good accompaniment to your morning oats.

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Six healthy breakfast recipes to try

Ingredients: 2 full eggs, 3 egg whites, asparagus, peppers, 50g of smoked salmon

Method

1) Boil your asparagus in water for around five minutes. 2) Meanwhile, mix your eggs and egg whites in a jug, and add a splash of skimmed milk. Chop some peppers up and throw them in too. 3) Once your asparagus is cooked, drain it and chop into smaller chunks. Add these to your egg mixture. 4) Whisk your mixture and season with salt and pepper. 5) Pour the mix into a hot pan with a small knob of butter or a teaspoon of quality olive oil. 6) Cook the omelette for around 90 seconds to two minutes. 7) Once the bottom is cooked, take the pan off the hob and place under the grill for another 30 seconds to a minute in order to cook the top. 8) Serve with your smoked salmon.

DW Fitness

Six healthy breakfast recipes to try

Greek yoghurt has vast nutritional benefits. Regardless of where you stand on the superfood debate, Greek yoghurt’s credentials speak for themselves. A good source of potassium, protein, calcium and essential vitamins, this food forms an ideal base for a healthy breakfast, especially if you’re trying to lose weight.

DW Fitness

Six healthy breakfast recipes to try

Eggs Florentine is not only a tasty breakfast, it also carries a hefty nutritional punch, particularly when you throw some spinach into the equation.

DW Fitness

Six healthy breakfast recipes to try

So fast and easy to make, yet so effective. Wholemeal toast can be a good breakfast choice, as long as you are sensible with your toppings. Peanut butter is perfect. A good source of “healthy fats”, as well as protein and Vitamin E among other nutrients, a liberal spreading of peanut butter can set you up for the day.

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Women with sedentary lifestyles should aim to consume 1,800 calories per day between the age of 25 and 30, before this drops to 1,600 from the age of 50 onwards.

Among women with active lifestyles, calorie consumption can be as high as 2,400 per day between 20 and 30, before dropping to 2,000 from the age of 60.

Calorie in-take by age, for women (Nathan Yau) (Mark Yau)

Men with sedentary lifestyles can consume a much higher calorie intake ranging from 2,400 calories between 25 and 30, before dropping to 2,000 from the age of 60.

Men with active lifestyles can eat up to 3,000 a day in their twenties, before dropping to 2,600 once they reach 60 years of age.

Calorie in-take by age, for men (Nathan Yau) (Mark Yau)

Nutritionists recommend that rather than focusing solely in calorie-control, those wishing to maintain a healthy weight should exercise regularly and eat a balanced and varied diet, as well as drinking plenty of water.

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