The human body changes quite a bit as a person ages. A glance at a man’s face is a testament to the changes men’s bodies undergo over their lifetimes, as boys are not born with facial hair but begin to grow it during puberty.

Men’s bodies indeed undergo significant changes during their lifetimes, and that’s reflected in various recommendations from healthcare experts. Men’s dietary needs change as they age, and calorie intake guidelines can help them avoid overeating. That’s no small benefit, as the MD Anderson Cancer Center notes the consequences of overeating are wide-ranging and include:

  • Feeling discomfort, tiredness, sluggishness, or drowsiness. 
  • Overexertion of the organs, which must secrete extra hormones and enzymes to break food down. 
  • Heartburn, which results when the stomach produces hydrochloric acid to break down food, causing acid to back up into the esophagus. 
  • Temporary feelings of being hot, sweaty, or dizzy, which can occur as metabolism speeds up in an effort to burn extra calories.

Each of those side effects is unpleasant, but preventable. Men who recognize that calorie needs change as their bodies age can adjust their diets to avoid overeating and its negative side effects. The National Institutes of Health notes that calorie needs differ by age and physical activity level. Men can keep these guidelines from the U.S. Department of Health & Human Services and the United States Department of Agriculture in mind as they plan their diets. 

Not Active

  • Age 19 to 30 years: Between 2,400 and 2,600 calories per day
  • Age 31 to 50 years: Between 2,200 and 2,400 calories per day
  • 51 years and older: Between 2,000 and 2,200 calories

Somewhat Active

  • Age 19 to 30 years: Between 2,600 and 2,800 calories per day
  • Age 31 to 50 years: Between 2,400 and 2,600 calories per day
  • 51 years and older: Between 2,200 and 2,400 calories per day

Very Active

  • Age 19 to 30 years: 3,000 calories
  • Age 31 to 50 years: Between 2,800 and 3,000 calories
  • 51 years and older: Between 2,400 and 2,800 calories

It’s important that men recognize that all calories are not the same. Certain calories are characterized as “empty” because they are found in foods that provide little or no nutritional value. Indeed, WebMD notes that it’s possible to stay within a calorie budget while eating low-quality, nutritionally poor foods. Doing so negates the benefits of planning and consuming a nutritious diet. Men are urged to work with their physicians and/or a certified dietitian or nutritionist to develop a dietary plan that provides sufficient nutrition and stays within recommended calorie intake guidelines.