Midlife Adults (31 to 50 Years Old)

Let's know the nutritional, water, and energy requirements of a 31- to 50-year-old adult during midlife. A person's lifestyle gets set in a rhythm at this age but the body starts to ask for attention.

It is advised to start giving efforts to maintain a healthy lifestyle. One must keep a watch on the daily intakes and try to fulfill the nutritional and water requirements.

Fashion doesn't mean donning jewels. They do add to one's embellished appearance but one can look splendid without them too.

At this age, the mind keeps contemplating the future and the body tries to work for making that bright. From home to enterprise, things settle down at a pace but the body starts to respond to the careless attitude of eating 'anything'. So, it is important to pacify and assure your cells by feeding them a proper, healthy, and balanced diet.

In this post, you will find briefings about the suggested amount of water and particular nutrients.

Midlife Adults

Life Event and Status

State

Age Group

Life Event

Status

Adulthood

31 to 50 Years

Enterprise

Contemplation

BMR, Energy, and Water Need Per Day Calculator

Gender: Male Female

Birthdate:
Age:
Height: Or Or
Weight: Or
Exercise:

Physical Activity Level: Very Light Light Moderate (Female) Moderate (Male) High Very High Extremely High

For Males

Energy and Water Need per Day at Different Age

PAL = Physical Activity Level
1 cup = 8 ounces = 0.24 liter

Height: 5' (5 feet = 152 cm)
Ideal Weight: 48 kg

Age (years)

BMR (kcal)

Light PAL (kcal)

Moderate PAL (kcal)

High PAL (kcal)

Water in Liter (cups)

31

1,280

1,856

2,240

2,432

2.1 (8.7)

35

1,260

1,827

2,205

2,394

2.1 (8.7)

40

1,235

1,791

2,161

2,347

2.1 (8.7)

45

1,210

1,755

2,118

2,299

2.1 (8.7)

50

1,185

1,718

2,074

2,252

2.1 (8.7)

Height: 5'3" (5 feet 3 inch = 160 cm)
Ideal Weight: 56.25 kg

31

1,413

2,048

2472

2684

2.4 (10.2)

35

1,393

2,019

2437

2646

2.4 (10.2)

40

1,368

1,983

2393

2598

2.4 (10.2)

45

2.4 (10.2)

1,343

1,947

2349

2551

50

1,318

1,910

2306

2503

2.4 (10.2)

Height: 5'6" (5 feet 6 inch = 168 cm)
Ideal Weight: 64.45 kg

31

1,545

2,240

2703

2935

2.8 (11.7)

35

1,525

2,211

2668

2897

2.8 (11.7)

40

1,500

2,174

2624

2849

2.8 (11.7)

45

1,475

2,138

2580

2802

2.8 (11.7)

50

1,450

2,102

2537

2754

2.8 (11.7)

Height: 5'9" (5 feet 9 inch = 175 cm)
Ideal Weight: 72.55 kg

31

1669

2420

2921

3172

3.2 (13.1)

35

1649

2391

2886

3134

3.2 (13.1)

40

1624

2355

2842

3086

3.2 (13.1)

45

1599

2319

2799

3039

3.2 (13.1)

50

1574

2283

2755

2991

3.2 (13.1)

Height: 6' (6 feet = 183 cm)
Ideal Weight: 80.75 kg

31

1801

2612

3152

3422

3.5 (14.6)

35

1781

2583

3117

3384

3.5 (14.6)

40

1756

2547

3073

3337

3.5 (14.6)

45

1731

2510

3030

3289

3.5 (14.6)

50

1706

2474

2986

3242

3.5 (14.6)

Height: 7' (7 feet = 21 cm)
Ideal Weight: 113.4 kg

31

2315

3357

4052

4399

4.9 (20.5)

35

2295

3328

4017

4361

4.9 (20.5)

40

2270

3292

3973

4313

4.9 (20.5)

45

2245

3256

3929

4266

4.9 (20.5)

50

2220

3219

3885

4218

4.9 (20.5)

Nutritional Requirements

(Abbrv: RDI= Recommended Daily Intake; RDA= Recommended Dietary Allowances)
(Units per Day: g= gram; mg= milligram; μg or mcg= microgram)

Parameter

RDA

Safe Upper Limit

Side Effects Begin

-

Energy (Kcal)

-

-

-

-

Carbohydrate (g)

130

-

-

-

Fiber (g)

38

-

-

-

Protein (g)

56

-

-

-

Fat (g)

ND

-

-

-

Vitamin A: Retinol (g)

900

3000

-

-

Vitamin A2 (g)

-

-

-

-

Vitamin D (μg)

15

100

-

-

Vitamin E (mg)

15

1000

-

-

Vitamin K (μg)

120

ND

-

-

Carotenoid

-

ND

-

-

Beta Carotene (μg)

-

-

-

-

Vitamin B1: Thiamine (mg)

1.2

ND

-

-

Vitamin B2: Riboflavin (mg)

1.3

ND

-

-

Vitamin B3: Niacin (mg)

16

35

-

-

Vitamin B5: Pantothenic acid (mg)

5

ND

-

-

Vitamin B6: Pyridoxine (mg)

1.3

100

-

-

Vitamin B7 or B8: Biotin (μg)

30

ND

-

-

Vitamin B9: Folacin (μg)

400

1000

-

-

Vitamin B12: Cobalamin (μg)

2.4

ND

-

-

Vitamin B12 (Cynocobalamin)

-

-

-

-

Vitamin B15 (Pangamic Acid)

-

-

-

-

Vitamin B17 (Laetrile)

-

-

-

-

Vitamin C: Ascorbic Acid (mg)

90

2000

-

-

Vitamin P (g)

-

-

-

-

Choline (mg)

550

3500

-

-

Calcium (mg)

1000

2500

-

-

Phosphorus (mg)

700

4000

-

-

Magnesium (mg)

420

350

-

-

Iron (mg)

8

45

-

-

Zinc (mg)

11

40

-

-

Iodine (μg)

150

1100

-

-

Potassium (g)

4.7

-

-

-

Sodium (g)

1.5

2.3

-

-

Chloride (g)

2.3

3.6

-

-

Molybdenum (μg)

45

2000

-

-

Fluoride (mg)

4

10

-

-

Copper (μg)

900

10000

-

-

Maganese (mg)

2.3

11

-

-

Chromium (μg)

35

ND

-

-

Cobalt (mg)

-

-

-

-

Sulpher (g)

-

-

-

-

Selenium (μg)

55

400

-

-

Nickel (mg)

-

1.0

-

-

Arsenic

-

ND

-

-

Boron (mg)

-

20

-

-

Silicon

-

ND

-

-

Vanadium (mg)

-

1.8

-

-

For Females

Energy and Water Need per Day at Different Age

PAL = Physical Activity Level
1 cup = 8 ounces = 0.24 liter

Height: 5' (5 feet = 152 cm)
Ideal Weight: 48 kg

Age (years)

BMR (kcal)

Light PAL (kcal)

Moderate PAL (kcal)

High PAL (kcal)

Water in Liter (cups)

31

1,088

1,577

1,903

2,066

2 (8.2)

35

1,068

1,548

1,868

2,028

2 (8.2)

40

1,043

1,512

1,824

1,981

2 (8.2)

45

1,018

1,475

1,781

1,933

2 (8.2)

50

993

1,439

1,737

1,886

2 (8.2)

Height: 5'3" (5 feet 3 inch = 160 cm)
Ideal Weight: 56.25 kg

31

1,208

1,752

2114

2295

2.3 (9.5)

35

1,188

1,723

2079

2257

2.3 (9.5)

40

1,163

1,686

2035

2210

2.3 (9.5)

45

1,138

1,650

1992

2162

2.3 (9.5)

50

1,113

1,614

1948

2115

2.3 (9.5)

Height: 5'6" (5 feet 6 inch = 168 cm)
Ideal Weight: 64.45 kg

31

1,324

1,920

2317

2516

2.6 (10.7)

35

1,304

1,891

2282

2478

2.6 (10.7)

40

1,279

1,855

2238

2430

2.6 (10.7)

45

1,254

1,818

2195

2383

2.6 (10.7)

50

1,229

1,782

2151

2335

2.6 (10.7)

Height: 5'9" (5 feet 9 inch = 175 cm)
Ideal Weight: 72.55 kg

31

1438

2085

2516

2732

2.9 (12)

35

1418

2056

2481

2694

2.9 (12)

40

1393

2019

2437

2646

2.9 (12)

45

1368

1983

2394

2599

2.9 (12)

50

1343

1947

2350

2551

2.9 (12)

Height: 6' (6 feet = 183 cm)
Ideal Weight: 80.75 kg

31

1553

2252

2718

2951

3.2 (13.1)

35

1533

2223

2683

2913

3.2 (13.1)

40

1508

2187

2639

2866

3.2 (13.1)

45

1483

2151

2596

2818

3.2 (13.1)

50

1458

2114

2552

2771

3.2 (13.1)

Height: 7' (7 feet = 21 cm)
Ideal Weight: 113.4 kg

31

2013

2919

3523

3825

4.3 (18.1)

35

1993

2890

3488

3787

4.3 (18.1)

40

1968

2854

3444

3740

4.3 (18.1)

45

1943

2818

3401

3692

4.3 (18.1)

50

1918

2781

3357

3645

4.3 (18.1)

Nutritional Requirements

(Abbrv: RDI= Recommended Daily Intake; RDA= Recommended Dietary Allowances)
(Units per Day: g= gram; mg= milligram; μg or mcg= microgram)

Parameter

RDA

Safe Upper Limit

Side Effects Begin

-

Energy (Kcal)

-

-

-

-

Carbohydrate (g)

130

-

-

-

Fiber (g)

25

-

-

-

Protein (g)

46

-

-

-

Fat (g)

ND

-

-

-

Vitamin A: Retinol (g)

700

3000

-

-

Vitamin A2 (g)

-

-

-

-

Vitamin D (μg)

15

100

-

-

Vitamin E (mg)

15

1000

-

-

Vitamin K (μg)

90

ND

-

-

Carotenoid

-

ND

-

-

Beta Carotene (μg)

-

-

-

-

Vitamin B1: Thiamine (mg)

1.1

ND

-

-

Vitamin B2: Riboflavin (mg)

1.1

ND

-

-

Vitamin B3: Niacin (mg)

14

35

-

-

Vitamin B5: Pantothenic acid (mg)

5

ND

-

-

Vitamin B6: Pyridoxine (mg)

1.3

100

-

-

Vitamin B7 or B8: Biotin (μg)

30

ND

-

-

Vitamin B9: Folacin (μg)

400

1000

-

-

Vitamin B12: Cobalamin (μg)

2.4

ND

-

-

Vitamin B12 (Cynocobalamin)

-

-

-

-

Vitamin B15 (Pangamic Acid)

-

-

-

-

Vitamin B17 (Laetrile)

-

-

-

-

Vitamin C: Ascorbic Acid (mg)

75

2000

-

-

Vitamin P (g)

-

-

-

-

Choline (mg)

425

3500

-

-

Calcium (mg)

1000

2500

-

-

Phosphorus (mg)

700

4000

-

-

Magnesium (mg)

320

350

-

-

Iron (mg)

18

45

-

-

Zinc (mg)

8

40

-

-

Iodine (μg)

150

1100

-

-

Potassium (g)

4.7

-

-

-

Sodium (g)

1.5

2.3

-

-

Chloride (g)

2.3

3.6

-

-

Molybdenum (μg)

45

2000

-

-

Fluoride (mg)

3

10

-

-

Copper (μg)

900

10000

-

-

Maganese (mg)

1.8

11

-

-

Chromium (μg)

25

ND

-

-

Cobalt (mg)

-

-

-

-

Sulpher (g)

-

-

-

-

Selenium (μg)

55

400

-

-

Nickel (mg)

-

1.0

-

-

Arsenic

-

ND

-

-

Boron (mg)

-

20

-

-

Silicon

-

ND

-

-

Vanadium (mg)

-

1.8

-

-