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Mature Adults (51 to 70 Years Old)

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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 body 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.

51 to 70 years old mature adults’ health guide
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.

The 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 to 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 reject, how to take success and failures, and where to find the peace, joy, and pleasures.

Despite having an understanding with 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
  • Life Event and Status

    State
    Age Group
    Life Event
    Status
    Adulthood
    51 to 70 Years
    Retirement
    Benavolence

    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 Men

    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)

    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)
    30
    -
    -
    -
    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)
    1.7
    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
    -
    -
    Vitamin P (g)
    -
    -
    -
    -
    Choline (mg)
    550
    3500
    -
    -
    Calcium (mg)
    1000
    2000
    -
    -
    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)
    1.3
    2.3
    -
    -
    Chloride (g)
    2.0
    3.6
    -
    -
    Molybdenum (μg)
    45
    2000
    -
    -
    Fluoride (mg)
    4
    10
    -
    -
    Copper (μg)
    900
    10000
    -
    -
    Maganese (mg)
    2.3
    11
    -
    -
    Chromium (μg)
    30
    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 Women

    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)

    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)
    21
    -
    -
    -
    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)
    1.5
    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
    -
    -
    Vitamin P (g)
    -
    -
    -
    -
    Choline (mg)
    425
    3500
    -
    -
    Calcium (mg)
    1200
    2000
    -
    -
    Phosphorus (mg)
    700
    4000
    -
    -
    Magnesium (mg)
    320
    350
    -
    -
    Iron (mg)
    8
    45
    -
    -
    Zinc (mg)
    8
    40
    -
    -
    Iodine (μg)
    150
    1100
    -
    -
    Potassium (g)
    4.7
    -
    -
    -
    Sodium (g)
    1.3
    2.3
    -
    -
    Chloride (g)
    2.0
    3.6
    -
    -
    Molybdenum (μg)
    45
    2000
    -
    -
    Fluoride (mg)
    3
    10
    -
    -
    Copper (μg)
    900
    10000
    -
    -
    Maganese (mg)
    1.8
    11
    -
    -
    Chromium (μg)
    20
    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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