The key to maintaining weight is to make sure you're getting in enough energy. Carbohydrates, protein and fat all provide our body with energy however, when exercising at a moderate to high intensity, carbohydrates become the major fuel for our muscles.
If you are not getting in enough carbohydrates to support your training your body will start to break down muscle protein to provide the extra energy it needs (reducing your metabolism). This cannot be sustained long-term as protein is vital for many physiological processes in the body.
As we age it becomes vital that we hold onto as much muscle mass as possible. Make sure you are getting in enough protein and carbohydrates to support your exercise regime. For someone who is exercising regularly you should be getting in at least 1g of protein per kg of body weight (so for you its 54.6g protein per day). If you are doing alot of resistance training aim for 1.5g protein per kg body weight per day (for you this is 82g of protein per day).
With carbohydrates aim to have between 3-5g per kg of body weight per day (for you this is 164 - 273g per day). This should help you to keep your weight up. Its hard to give you more specific advice without conducting a thorough dietary analysis.
If you would like more specific advice you may contact me via healthshare.com.au or visit your local Accredited Practising Dietitian (APD) by logging onto www.daa.asn.au
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