Mature Adults (51 to 70 Years Old)
A 51- to 70-year-old person establishes a strong tuning with the rhythm of body, spirit, and soul. People in this age group know how their bodies will react to a particular food or drink intake.
This lifestyle guide shares information on nutritional and water intake recommendations in general. Though it is also advised to not follow the instincts, pre-schedules, and any random diet. One needs to make an equilibrium with the health conditions and states.
When you gain numbers of age, you earn the tag of 'Senior citizens'. You also gain treasures till then which are maturity, memories, and experiences. They silently add to your wisdom, knowledge, and understanding.
Life between 51 to 70 years of age makes one live the phase of retirement, benevolence, and initiation of a new beginning after the end of a long journey. Enterprises, ambitions, and passions leave behind, making one reach a state with the treasure of a huge experience.
They know where to go and where not, when to hasten and when to contemplate, what to do and what not, when to accept and when to reject, how to take success and failures, and where to find the peace, joy, and pleasures.
Despite having an understanding of the surroundings and one's own physic, the body keeps giving unpleasant surprises with health conditions. One needs to be aware of the changes and should also be particular and active about taking the medical help whenever needed or if the changes are being witnessed.
Let's know about the water and nutritional requirements in normal health conditions to take an idea of the standard recommendations!
Mature Adults
State
Age Group
Life Event
Status
Adulthood
51 to 70 Years
Retirement
Benevolence
BMR, Energy, and Water Need Per Day Calculator
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)
51
1,180
1,711
2,065
2,242
2.1 (8.7)
55
1,160
1,682
2,030
2,204
2.1 (8.7)
60
1,135
1,646
1,986
2,157
2.1 (8.7)
65
1,110
1,610
1,943
2,109
2.1 (8.7)
70
1,085
1,573
1,899
2,062
2.1 (8.7)
Height: 5'3" (5 feet 3 inch = 160 cm)
Ideal Weight: 56.25 kg
51
1,313
1,903
2297
2494
2.4 (10.2)
55
1,293
1,874
2262
2456
2.4 (10.2)
60
1,268
1,838
2218
2408
2.4 (10.2)
65
1,243
1,802
2174
2361
2.4 (10.2)
70
1,218
1,765
2131
2313
2.4 (10.2)
Height: 5'6" (5 feet 6 inch = 168 cm)
Ideal Weight: 64.45 kg
51
1,445
2,095
2528
2745
2.8 (11.7)
55
1,425
2,066
2493
2707
2.8 (11.7)
60
1,400
2,029
2449
2659
2.8 (11.7)
65
1,375
1,993
2405
2612
2.8 (11.7)
70
1,350
1,957
2362
2564
2.8 (11.7)
Height: 5'9" (5 feet 9 inch = 175 cm)
Ideal Weight: 72.55 kg
51
1569
2275
2746
2982
3.2 (13.1)
55
1549
2246
2711
2944
3.2 (13.1)
60
1524
2210
2667
2896
3.2 (13.1)
65
1499
2174
2624
2849
3.2 (13.1)
70
1474
2138
2580
2801
3.2 (13.1)
Height: 6' (6 feet = 183 cm)
Ideal Weight: 80.75 kg
51
1701
2467
2977
3232
3.5 (14.6)
55
1681
2438
2942
3194
3.5 (14.6)
60
1656
2402
2898
3147
3.5 (14.6)
65
1631
2365
2855
3099
3.5 (14.6)
70
1606
2329
2811
3052
3.5 (14.6)
Height: 7' (7 feet = 21 cm)
Ideal Weight: 113.4 kg
51
2215
3212
3877
4209
4.9 (20.5)
55
2195
3183
3842
4171
4.9 (20.5)
60
2170
3147
3798
4123
4.9 (20.5)
65
2145
3111
3754
4076
4.9 (20.5)
70
2120
3074
3710
4028
4.9 (20.5)
(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
-
Carbohydrate (g)
130
-
-
-
Vitamin A: Retinol (g)
900
3000
-
-
Vitamin D (μg)
15
100
-
-
Vitamin E (mg)
15
1000
-
-
Vitamin K (μg)
120
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)
1.7
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
-
-
Choline (mg)
550
3500
-
-
Calcium (mg)
1000
2000
-
-
Phosphorus (mg)
700
4000
-
-
Magnesium (mg)
420
350
-
-
Molybdenum (μg)
45
2000
-
-
Copper (μg)
900
10000
-
-
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)
51
988
1,432
1,728
1,876
2 (8.2)
55
968
1,403
1,693
1,838
2 (8.2)
60
943
1,367
1,649
1,791
2 (8.2)
65
918
1,330
1,606
1,743
2 (8.2)
70
893
1,294
1,562
1,696
2 (8.2)
Height: 5'3" (5 feet 3 inch = 160 cm)
Ideal Weight: 56.25 kg
51
1,108
1,607
1939
2105
2.3 (9.5)
55
1,088
1,578
1904
2067
2.3 (9.5)
60
1,063
1,541
1860
2020
2.3 (9.5)
65
1,038
1,505
1817
1972
2.3 (9.5)
70
1,013
1,469
1773
1773
2.3 (9.5)
Height: 5'6" (5 feet 6 inch = 168 cm)
Ideal Weight: 64.45 kg
51
1,224
1,775
2142
2326
2.6 (10.7)
55
1,204
1,746
2107
2288
2.6 (10.7)
60
1,179
1,710
2063
2240
2.6 (10.7)
65
1,154
1,673
2020
2193
2.6 (10.7)
70
1,129
1,637
1976
2145
2.6 (10.7)
Height: 5'9" (5 feet 9 inch = 175 cm)
Ideal Weight: 72.55 kg
51
1338
1940
2341
2542
2.9 (12)
55
1318
1911
2306
2504
2.9 (12)
60
1293
1874
2262
2456
2.9 (12)
65
1268
1838
2219
2409
2.9 (12)
70
1243
1802
2175
2361
2.9 (12)
Height: 6' (6 feet = 183 cm)
Ideal Weight: 80.75 kg
51
1453
2107
2543
2761
3.2 (13.1)
55
1433
2078
2508
2723
3.2 (13.1)
60
1408
2042
2464
2676
3.2 (13.1)
65
1383
2006
2421
2628
3.2 (13.1)
70
1358
1969
2377
2581
3.2 (13.1)
Height: 7' (7 feet = 21 cm)
Ideal Weight: 113.4 kg
51
1913
2774
3348
3635
4.3 (18.1)
55
1893
2745
3313
3597
4.3 (18.1)
60
1868
2709
3269
3550
4.3 (18.1)
65
1843
2673
3226
3502
4.3 (18.1)
70
1818
2636
3182
3455
4.3 (18.1)
(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
-
Carbohydrate (g)
130
-
-
-
Vitamin A: Retinol (g)
700
3000
-
-
Vitamin D (μg)
15
100
-
-
Vitamin E (mg)
15
1000
-
-
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)
1.5
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
-
-
Choline (mg)
425
3500
-
-
Calcium (mg)
1200
2000
-
-
Phosphorus (mg)
700
4000
-
-
Magnesium (mg)
320
350
-
-
Molybdenum (μg)
45
2000
-
-
Copper (μg)
900
10000
-
-
