Here’s how many calories you need to reduce to live longer

Whether you’ve been indulging a little too much lately or you’re already restricting your calorie intake to lose weight or feel healthier, eating less is about more than just shedding unwanted body fat. Thing. Calories are the fuel for our lives and affect everything from energy to muscle mass, so deciding how much to cut back on to feel better is a complex question. Fortunately, an important experiment shows that you may be able to live a longer, healthier life by eating fewer calories, and it’s less than you think.

Scientists have long thought that reducing your total calorie intake, at least sometimes, is a great way to slow the progression of age-related diseases and promote heart health. And although many studies using animals as subjects support this theory, Recent research on humans It seems to confirm that we too can enjoy these same benefits. The researchers used data taken from individuals participating in a project known as CALERIE (Comprehensive Assessment of the Long-Term Effects of Reducing Energy Intake). For two years, participants were asked to reduce their total calories by 25%, but in reality, the average number of calories reduced was even lower.

How many calories should I eat to be healthy?

In the end, study participants only achieved a 12% reduction as a group. Although this was not enough to activate all the potential benefits thought to come from calorie restriction, the results were still promising. “His 12% reduction in caloric intake is very modest,” said the report’s corresponding author and his NIA scientific director, Luigi Ferrucci, MD. “Small reductions in calorie intake in this way are doable and can make a big difference to your health.”

Scientists observed the subjects regularly and took muscle samples to analyze molecules that code for proteins. The researchers were able to find that this subtle level of calorie restriction upregulated genes involved in energy formation and metabolism, while downregulating genes involved in inflammation. “Inflammation and aging are closely linked, making calorie restriction a powerful approach to prevent the pro-inflammatory conditions that many older adults develop,” Ferrucci said. It is believed that a 25% restriction would result in even greater improvements in these areas, and in rodent studies he has seen great results from 40% reductions, but it is important to note that moving things in the right direction 12% was enough for him.

Thanks to fast food and ultra-processed foods, we’re consuming more calories, and the average American is now thought to be munching on more than 3,600 calories a day. However, the USDA recommends an upper limit of 2,400 calories for women (ages 19-30) and 3,000 calories for men (ages 19-30), and lower as you get older. It seems then that he can easily drop 12% and feel even better about it without many of us having much trouble.

What’s important to note is that even though participants reduced their total caloric intake, they still received enough minerals and nutrients to meet their various macro and vitamin requirements. If you drastically reduce your calories, you may lose muscle mass, but you can rest assured that your strength will be maintained. According to some studies But always remember. Consider seeking your doctor’s advice before making any major changes to your diet.

Additional information about this study can be found here.