Metabolism is the process by which the body converts food and drinks into energy. As we age, our metabolism tends to slow down, leading to weight gain if we don’t adjust our diet and exercise habits. But when exactly does this natural slowdown in metabolism occur? Here’s a quick look at how metabolism changes with age.
In Your 20s
For most people, metabolism doesn’t change significantly in the 20s. This is generally the peak time for metabolism, especially for women. Total daily energy expenditure (the number of calories you burn per day) is at its highest in your early to mid 20s.
That said, some slowing of metabolism does happen in the 20s. Here are the average calorie needs for women and men by age, according to the Dietary Guidelines for Americans:
| Age | Women | Men |
|---|---|---|
| 19-20 years | 2,000-2,200 | 2,400-2,600 |
| 21-25 years | 2,000-2,200 | 2,400-2,600 |
So a slight drop occurs for women in their early 20s. For men, calories needs remain steady throughout the 20s.
In Your 30s
Metabolism starts to decline more noticeably in the 30s for both men and women. Here are the average calorie needs:
| Age | Women | Men |
|---|---|---|
| 31-35 years | 1,800-2,000 | 2,400-2,600 |
| 36-40 years | 1,800 | 2,400-2,600 |
Women’s calorie needs drop about 200 calories per day by the mid 30s compared to their early 20s. For men, calorie needs don’t change significantly until after age 40.
In Your 40s
Metabolism continues declining more noticeably in the 40s. Here are the average calorie needs:
| Age | Women | Men |
|---|---|---|
| 41-45 years | 1,600-1,800 | 2,200-2,400 |
| 46-50 years | 1,600-1,800 | 2,200-2,400 |
Women’s calorie needs continue dropping. Men’s needs decline about 200 calories per day compared to their 30s.
In Your 50s
Metabolism declines more steeply in the 50s for both genders. Here are the average calorie needs:
| Age | Women | Men |
|---|---|---|
| 51-55 years | 1,600 | 2,200 |
| 56-60 years | 1,600 | 2,000-2,200 |
Women’s calorie needs continue dropping. Men’s calorie needs decline 200-400 calories compared to their 40s.
In Your 60s
Metabolism slows significantly more in the 60s. Here are the average calorie needs:
| Age | Women | Men |
|---|---|---|
| 61-65 years | 1,600 | 2,000-2,200 |
| 66-70 years | 1,600 | 2,000 |
Women’s calorie needs remain steady compared to the 50s. Men’s calorie needs decline another 200 calories per day compared to their 50s.
In Your 70s and Beyond
Metabolism continues declining with age after 70 years old. Here are the average calorie needs:
| Age | Women | Men |
|---|---|---|
| 71-75 years | 1,600 | 1,800-2,000 |
| 76 years and up | 1,600 | 1,800 |
Women’s calorie needs remain steady. Men’s calorie needs decline by about 200 calories compared to their 60s.
Key Takeaways
Here are some key points on when metabolism slows with age:
- Metabolism remains relatively stable throughout the 20s.
- Metabolism starts declining in the 30s, with women seeing a more significant drop than men.
- The decline accelerates in the 40s for both genders.
- Metabolism declines even more steeply in the 50s.
- The 60s bring the most significant drop in metabolism, especially for men.
- After age 70, metabolism continues declining slowly.
While metabolism slows with age, staying physically active can help counteract some of this decline. Resistance training is particularly important for maintaining muscle mass, which burns more calories than fat. Following a healthy diet that matches your decreased calorie needs can also help prevent weight gain as you get older.
Why Metabolism Slows Down
There are several reasons why our metabolism naturally slows down as we age:
- Loss of muscle mass: Muscle burns more calories than fat. After age 30, adults lose 3-5% of muscle per decade. Less muscle means a slower metabolism.
- Hormone changes: Hormones like growth hormone, testosterone, and estrogen decline with age. This affects how the body uses energy.
- Sedentary lifestyle: Older adults tend to be less active, which burns fewer daily calories.
- Diet changes: Aging can affect appetite hormones, leading to overeating.
- Medical conditions: Conditions like diabetes and thyroid disease impact metabolism.
- Genetics: Genes influence the rate at which metabolism slows.
Slow Metabolism and Weight Gain
The age-related decline in metabolism makes it easier to gain weight and harder to lose it. Here’s why:
- Your body burns fewer calories at rest as you get older.
- Without adjusting food intake and exercise, you’ll gain about 1-2 pounds per year after age 30.
- A 200-calorie burger at age 25 requires a 3-mile walk to burn it off. At age 60, you’d need to walk 4 miles for those same calories.
While some weight gain is normal with aging, being overweight exacerbates the drop in metabolism. This creates a frustrating cycle of metabolic slowdown and more weight gain.
Tips to Boost a Slow Metabolism
You can counteract the age-related decline in metabolism by:
- Doing aerobic exercise and lifting weights most days of the week
- Eating plenty of protein to maintain muscle mass
- Cutting back on refined carbs and sugar
- Eating more fiber, vegetables, and lean protein
- Getting adequate sleep and managing stress
- Drinking water instead of sugary beverages
Making these lifestyle changes can help offset the metabolic slowdown that comes with age.
Conclusion
Metabolism naturally slows down as we age, starting in the 30s and declining more rapidly from the 50s onward. This makes it easier to gain weight and harder to lose it. While some slowing is inevitable, staying active and eating well can help counteract age-related metabolic decline. Paying attention to calorie intake and exercise is key to maintaining a healthy body composition for life.