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Longevity Atlas
Nutrition

Mild calorie restriction (–10–15%)

In the CALERIE trial it slowed the pace of biological ageing over 2 years and improved every cardiometabolic marker — in non-obese people.

Impact 3/54/5Effort: lifestyle change
First step today

Log what you eat for a week — most people find the spare 15% right there.

How

Not starvation: 10–15% below maintenance, protein kept up. In practice: smaller plates, no snacking, zero liquid calories.

Evidence

CALERIE-2 (n=218, 2 years, planned –25%, achieved –12%): –10% body weight, better LDL, blood pressure, insulin sensitivity and CRP; the DunedinPACE epigenetic clock slowed 2–3%.

Goals

Healthy yearsBody weightHeart, blood sugar

Related studies

Sources

  1. Kraus WE et al. 2 years of calorie restriction and cardiometabolic risk – CALERIE. Lancet Diabetes Endocrinol (2019) ↗
  2. Waziry R et al. Effect of long-term caloric restriction on DNA methylation measures of biological aging – CALERIE. Nature Aging (2023) ↗

Last reviewed: 6 September 2026

This site is educational and does not replace medical advice. Start any supplement or drug only after consulting a doctor or pharmacist.