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How age affects weight loss

Your metabolism barely changes between 20 and 60 once you account for body size; weight loss gets harder with age mainly because we lose muscle and move less.

3 min read Updated 9 sources

On this page
  1. Does metabolism slow down with age?
  2. Why weight loss can get harder
  3. What works at any age
  4. Questions people ask
  5. References

Does metabolism slow down with age?

Research spotlight

Measuring the daily energy use of 6,421 people aged from 8 days to 95 years, researchers found that, once body size and composition were taken into account, it held steady from age 20 to 60 and only then fell, by about 0.7% a year.

Pontzer et al., 2021Science. 2021;373(6556):808-812 [1]
20–60Metabolism holds steadyadjusted for body size
0.7%Fall per year after 60
3–8%Muscle lost per decade after 30on average

So the "slow metabolism" people notice in their 30s and 40s mostly comes from other changes, below.

Why weight loss can get harder

  • Muscle loss. From about age 30, muscle mass tends to fall by roughly 3–8% a decade2, and less muscle means you burn a little less. Strength training slows this down.
  • Moving less. Busier jobs, family life and aches often mean fewer steps and less everyday activity, which is one of the biggest parts of your daily burn.
  • Lighter bodies need less. As you lose weight, you need fewer calories to maintain it, so progress naturally slows3.
  • Hormones. Around the menopause, falling oestrogen tends to shift fat towards the waist, and muscle loss can speed up.
  • Sleep, stress and medicines can all raise appetite or make it harder to be active.

Calorie equations take off about 5 kcal a day for each year of age4, largely because the average person carries less muscle as they get older. Keep your muscle and you keep more of that burn.

What works at any age

  1. Lift weights at least twice a week. UK guidelines ask every adult to do muscle-strengthening activity on at least 2 days a week5.
  2. Eat more protein. Older adults need more protein than younger ones to keep their muscle: at least 1.0–1.2 g per kg of body weight a day, or 1.2 g or more if active6. If you lift to build muscle, aim for about 1.6 g.
  3. Lose weight slowly. 0.5–1% of your body weight a week helps you keep muscle while losing fat7.
  4. Stay active outside the gym. Walking and everyday movement can burn as much as a gym session, or more.
  5. Recalculate your targets as your weight and activity change, rather than sticking with numbers from years ago.

Research spotlight

Across 47 studies of more than 1,000 adults aged over 50, resistance training made people substantially stronger, and harder training brought bigger gains.

Peterson et al., 2010Ageing Res Rev. 2010;9(3):226-237 [8]

Questions people ask

Is it harder for women to lose weight after the menopause?

It can feel harder because of hormone-driven changes in where fat is stored and faster muscle loss. The same tools work: a modest calorie deficit, plenty of protein and strength training.

Is it too late to start lifting at 50, 60 or 70?

No. Older adults gain strength well from resistance training8. Start light, learn good technique and progress gradually, and speak to your GP first if you have a health condition.

Should I eat less as I get older?

Usually slightly less, mainly because of less muscle and less activity. Keep protein high and cut back on the extras rather than whole meals.

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References

  1. Pontzer H, Yamada Y, Sagayama H, et al. Daily energy expenditure through the human life course. Science. 2021;373(6556):808-812. doi:10.1126/science.abe5017
  2. Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care. 2004;7(4):405-410. doi:10.1097/01.mco.0000134362.76653.b2
  3. Hall KD, Sacks G, Chandramohan D, et al. Quantification of the effect of energy imbalance on bodyweight. Lancet. 2011;378(9793):826-837. doi:10.1016/S0140-6736(11)60812-X
  4. Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247. doi:10.1093/ajcn/51.2.241
  5. Department of Health and Social Care. UK Chief Medical Officers' Physical Activity Guidelines. GOV.UK, 2019.
  6. Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-559. doi:10.1016/j.jamda.2013.05.021
  7. Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20. doi:10.1186/1550-2783-11-20
  8. Peterson MD, Rhea MR, Sen A, Gordon PM. Resistance exercise for muscular strength in older adults: a meta-analysis. Ageing Res Rev. 2010;9(3):226-237. doi:10.1016/j.arr.2010.03.004
  9. Cruz-Jentoft AJ, Bahat G, Bauer J, et al. Sarcopenia: revised European consensus on definition and diagnosis. Age Ageing. 2019;48(1):16-31. doi:10.1093/ageing/afy169

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