At 64, Suniel Shetty maintains ageless fitness with 1600-calorie diet: He eats protein-rich but dessert friendly meals

At 64, Suniel Shetty continues to impress fans with his youthful energy and fit physique. The actor, known for his consistent lifestyle and simple eating habits, follows a structured routine that balances nutrition and satisfaction. His diet is not about restriction but about moderation and discipline, which has helped him maintain his fitness for decades.

Protein-rich, balanced meals

Sharing details of his daily diet on Zerodha co-founder Nikhil Kamath's podcast, Shetty explained that his day usually begins with a simple, protein-heavy breakfast. “Normally for me at home, it's four egg whites because I don't like the yellow,” he said. Dairy products don’t suit him much, so he avoids them when possible. His protein intake typically includes fish or chicken during the day, amounting to around 150 to 200 grams depending on the meal. In total, he consumes about 1,600 to 1,700 calories—enough to fuel his workouts without excess.

A sensible take on sugar and salt

Unlike many who completely eliminate sugar from their diet, Shetty prefers a more balanced view. “Yes, I do because I don't believe in the substitute for sugar. For me, it's either my fruit or my sugar,” he shared. His daily routine includes one cup of tea in the morning and another in the evening, both of which he enjoys without guilt. When it comes to salt, he keeps it minimal in his food but adds a little on top as per taste. “No pink salt for me, regular salt for me,” he added, stressing his preference for keeping things simple and natural.

Indulgence with restraint

Despite his strict diet, Shetty doesn’t deny himself small pleasures. “I love my fruit. I love my dessert. And if you tell me no dessert after food, I'd go crazy,” he admitted. His love for desserts shows that balance and consistency matter more than extreme rules. He usually finishes his dinner by 7 p.m., ensuring enough time for digestion and rest.

Suniel Shetty’s lifestyle demonstrates that longevity in fitness comes from sustainable choices, not trends or shortcuts. His approach—rooted in moderation, early dinners, and consistent discipline—proves that staying fit at any age is possible with balance, not deprivation.

The Role of Protein in Health and Nutrition

Protein is one of the body’s essential macronutrients, along with carbohydrates and fats. It serves as a vital building block for muscles, bones, organs, and tissues, making it crucial for maintaining overall health. According to the Dietary Guidelines for Americans (2020–2025), adult females should consume at least 46 grams of protein per day, while males need around 56 grams. However, these figures represent the minimum requirement to prevent deficiency—many individuals may benefit from higher intake levels depending on their activity, age, and health goals.

How Protein Supports Weight Management and Strength

A higher protein intake has been linked to reduced appetite and better hunger control, helping with calorie management and weight loss. Studies have shown that protein lowers levels of the hunger hormone ghrelin while boosting hormones that signal fullness, such as GLP-1. Beyond appetite control, protein supports muscle growth and strength, especially when paired with resistance training. It helps preserve lean muscle during weight loss and prevents age-related muscle decline, which can otherwise lead to weakness and frailty in older adults.