Older Adult

It would be pretty difficult to assess the difference by just counting macro's on our overall health early on, but I will say that generally speaking older people become more susceptible to sarcopenia, weaker bone density, less overall strength and muscle mass, more brain dysfunction leading to deteriorating health overall with a diet that's generally deficient in protein, the building blocks for every single cell in our body, and the consumption of cheaper and often more highly processed foods that without proper care can find a person in poor health and having many nutrient deficiencies.

A diet with a higher percentage of whole foods that concentrate on quality protein, and that would mean animal protein, and if your vegetarian, then your going to need a lot more protein to compensate and other dietary requirements that should be known to vegetarians. Exercise and some kind of resistance exercising is crucial to health in older people resulting in better balance and functionality, brain health, hormonal regulation, body composition, strength, increased metabolism and on and on.

I would suggest that protein be in and around .7 to 1g of protein to match your ideal weight if your looking to lose weight, which hasn't been established yet. Fat and carbs would be a combination you feel comfortable with and should show it's hand after you pick out your preferred sources, and it helps to conform more easily, but the ratio's/percentages really don't matter too much as far as weight loss is concerned.

Being able to see what your eating and how much of each macro your consuming will help you stay the course and make adjustments when required. This is the short answer and is only scratching the surface. This should reap the reward your looking for with increases in energy, better muscle retention, brain function, balance and pretty much a better feeling overall. This is my basic philosophy and I just turned 70 fyi. It's a lifestyle change that first and foremost must be embraced because the alternative is a deteriorating quality of life and health span, and it's never too late. cheers and good luck.

What are you trying to accomplish? If it's weight loss, strictly speaking you don't need to count macros/micros at all.

Calories are the direct effect on body weight. Nutrition is for health. Nutrition can affect weight management indirectly via appetite or energy level, but the direct factor is still calories.

That said, carbs and protein have roughly 4 calories per gram, fats have 9 calories per gram, so counting calories while watching macros, or counting macros while watching calories, will end you up in about the same place, assuming accurate food logging. (Alcohol isn't any of those, it's its own thing, with 7 calories per gram.)

I'm not over 70 (yet) - currently 67, so pretty close. I lost weight using MFP at age 59-60, maintaining a healthy weight since. I shoot for a certain minimum of protein (because neanderthin is 100% right about protein and aging, in the post above . . . and adequate protein is essential for everyone, aging or not).

I shoot for a minimum of fats, too, because I'm the unusual weirdo who under-eats fats (to my observable detriment) if I don't pay attention. (Most people get enough fats without conscious effort, it seems from posts here). I don't care how many carbs I get, as long as my calories come out OK, because unlike nsk1951 I'm not diabetic, insulin resistant, nor have any other relevant health constraint on carbs. I eat very large amounts of veggies and fruits for the micronutrients (vitamins, minerals, etc.) and fiber.

If the goal is weight management, you might be encouraged by this:

https://community.myfitnesspal.com/en/discussion/10890367/never-too-old#latest

Best wishes!

I am 70 yr old and have lost 115 lbs using My Fitness Pal. The only macro I count is protein and try to get a minimum of 100 grams a day. I don't pay any attention to micros. However, I do try to eat in a more nutritious way than I did prior to losing weight. I try to spread my protein throughout the day, and now only eat junk food on rare occasions. There is just no room for the unhealthy stuff if I want to keep my calories in check AND have enough energy for my activities. I exercise almost every day including strength training 3 times a week. Therfore, I plan my meals to be nutritious and high in protein. My ultimate goal is to live a healthy, independent life, and that takes nutritious food and exercise.