Carbs: Why macronutrient balance matters
Jules Walters • Published: Nov 29, 2025
As we age — particularly past age 60 — our bodies change in significant ways that affect nutritional needs. Muscle mass tends to decrease, metabolic rate slows, bone density often declines, and digestion or absorption of certain nutrients may become less efficient. But it’s not all a downward path, IF we pay attention to what’s on the end of our fork.
We have three types of macronutrients, often called macros: carbohydrates, fat and protein. Carbohydrates serve as our primary fuel for energy — especially for brain function and physical activity — while healthy fats support cardiovascular health, hormone balance, and nutrient absorption. Proteins help preserve lean muscle mass, support immune health, and keep us being able to move.
Achieving a balanced intake of these three macros becomes a foundation for healthy aging. As highlighted in Dietary Guidelines for Americans, 2020‑2025, this balance should come from nutrient-dense foods.
Recommended proportions for older adults
According to nutrition science and macronutrient guidelines, once we get past 60 we may benefit from the following distribution of calories:
Carbohydrates: 45–65% of total daily calories
Protein: 10–35% of total daily calories, but many experts recommend somewhat higher protein intake — about 1.0 to 1.2 grams per kilogram of body weight — especially to mitigate age-related muscle loss.
Fat: 20–35% of total daily calories, with the emphasis on healthy fats (unsaturated, omega-3) rather than saturated or trans fats.
These ranges remain largely the same as when we were younger — but the real-world implementation should be tailored to our individual total calorie needs (which often decrease with age), our physical activity, and health status.
For example, for many older women, daily caloric needs might be around 1,600–1,800 kcal; for older men, 2,000–2,400 kcal, depending on activity level.
Translating percentages into the real-world
Let’s consider a couple of real-life scenarios to make this more useable:
Scenario A: 70-year-old woman, ~1,800 kcal/day
Carbohydrates (55% of calories) → ~990 kcal → ~248 grams of carbs
Protein (20%) → ~360 kcal → ~90 grams of protein
Fats (25%) → ~450 kcal → ~50 grams of fat
Scenario B: 72-year-old man, ~2,200 kcal/day
Carbohydrates (50%) → ~1,100 kcal → ~275 grams carbs
Protein (20%) → ~440 kcal → ~110 grams protein
Fats (30%) → ~660 kcal → ~73 grams fat
These are rough examples. Adjustments should be made based on activity level, body weight, and goals. You might be wanting to maintain muscle, for example; manage blood sugar; or support bone health.
The recommendation of ~1–1.2 g protein per kg of body weight is helpful. For instance, someone weighing 70 kg (about 154 lbs) should aim for about 70–84 grams protein daily.
Quality matters: What kinds of carbs, proteins, and fats?
Focus on nutrient-dense, whole foods
As MyPlate.gov advises for older adults: choose a wide variety from all food groups: fruits, vegetables, whole grains, lean proteins (seafood, beans, lentils), low-fat dairy or fortified alternatives.
Carbs: Prioritize whole grains, vegetables, legumes, fruits — rich in fiber, vitamins, minerals, and slow-digesting (“low GI”) energy. Fiber also supports digestive health, which becomes more important with age.
Protein: Lean sources — such as fish (especially fatty fish with omega-3), poultry, eggs, beans, lentils, low-fat dairy — help maintain muscle mass, support immune and bone health, and deliver key micronutrients (like B12, calcium, vitamin D).
Fats: Focus on unsaturated fats — olive oil, nuts and seeds, avocado, fatty fish like salmon, sardines and anchovies — while limiting saturated fats and avoiding trans fats. These healthy fats support heart health, brain health, and nutrient absorption.
Also, older adults should minimize consumption of added sugars, excessive sodium, and saturated fat; which is consistent with the 2020–2025 Dietary Guidelines.
Why a balanced pattern (rather than extremes) matters
Adopting a consistently balanced eating pattern helps older adults:
Ensure steady energy: Carbs provide glucose for brain and muscle function; avoiding extremes helps prevent blood sugar spikes or crashes.
Maintain muscle mass and strength: Adequate protein prevents or slows sarcopenia. When paired with physical activity (especially resistance training), this helps retain function and independence.
Support heart, bone, and bone-density health: Healthy fats, dairy or fortified alternatives (for calcium & vitamin D), fiber, and nutrient-dense foods all contribute.
Promote gut and digestive health: Fiber from whole grains, legumes, fruits, and vegetables supports healthy digestion — especially important as digestion slows with age.
Reduces risk of chronic diseases such as heart disease, hypertension, type 2 diabetes, and certain cancers — which tend to increase with age.
Moreover, the 2020–2025 Dietary Guidelines emphasize that what matters most is overall dietary pattern over time — not just occasional healthy meals.
Practical tips to balance macros in daily life
Here are some practical strategies to implement a balanced carbohydrate–protein–fat intake:
Start meals with vegetables or salad. This helps ensure fiber and valuable micronutrients are consumed first, improves your feeling of being full sooner, and steers the meal toward balanced nutrition.
Use whole grains instead of refined carbs. Choose brown rice, whole-wheat bread, oats, quinoa rather than white bread, white rice or sugary baked goods. This preserves fiber, B-vitamins, and helps steady blood sugar.
Include a protein source at every meal (and snack). For example: eggs or yogurt at breakfast; beans, lentils, or fish at lunch; lean poultry or tofu at dinner; nuts or cheese for snacks. Spreading protein intake across the day supports muscle maintenance and feeling full.
Incorporate healthy fats routinely. Add olive oil to salads or cooking; enjoy nuts or seeds; include avocado or fatty fish like salmon — and avoid overdoing saturated fat, such as butter and processed foods.
Limit added sugars, excessive salt, saturated fat. This aligns with the recommendations of the Dietary Guidelines to reduce your risk of chronic disease.
Stay hydrated. As our sense of thirst may diminish with age, make a habit of drinking water, low-fat milk, or other healthy beverages — even before feeling thirsty.
Pair good nutrition with regular activity: strength or resistance training, and moderate aerobic activity. These routines support muscle mass, balance, and overall health, and work best alongside a balanced diet.
Individualization is key
Even though the general macronutrient ranges remain similar between middle-age adults and older adults, the actual amounts should be adjusted individually. Factors that influence your ideal balance include:
Body weight and composition
Physical activity (sedentary vs moderately active vs active)
Health status (eg: chronic diseases, kidney function, digestion)
Appetite and eating ability (chewing, swallowing, taste changes)
Preferences, cultural dietary patterns, budget, and food access
As the 2020–2025 Dietary Guidelines remind us: eat a variety of nutrient-dense foods, within your calorie needs, and adapt to personal preferences and context.
Some older adults may benefit from slightly higher protein intake (1.0–1.2 g/kg) than the classic recommendation of 0.8 g/kg, especially if aiming to preserve muscle mass and function
In summary
For people over 60, balancing daily carbohydrate intake with adequate protein and healthy fats is not only possible, it’s a powerful tool to support energy, mobility, muscle strength, cognitive health, and longevity. The key is to focus on nutrient-dense whole foods across all food groups, prioritize plant-based foods and lean proteins, and embrace a consistent eating pattern over time rather than occasional healthy meals.
While the macronutrient distribution (~45–65% carbs, ~10–35% protein, ~20–35% fat) remains broadly similar to younger adulthood, the aging body has evolving needs. By thoughtfully combining food choices, portion sizes, activity levels, hydration and mindful eating, older adults can enjoy vitality, health, and a sense of well-being.
References