Midlife Adults (31 to 50 Years Old) Midlife Adults (31 to 50 Years Old) Skip to main content

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Midlife Adults (31 to 50 Years Old)

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

31 to 50 years old midlife adults’ health guide
Fashion doen't mean doning jewels. They do add to one's embellished appearance but one can look splendid without them too.

In 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 the 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

    BMR, energy, water need calculator

    Gender:

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

    Physical Activity Level:

    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
    -
    -
    Carotenoide
    -
    ND
    -
    -
    Beta Carotein (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
    -
    -
    Carotenoide
    -
    ND
    -
    -
    Beta Carotein (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
    -
    -

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