Senior TDEE Calculator — Daily Calorie Needs After 50
Your metabolism changes with age. Find out how many calories you actually need each day — maintenance, weight loss, or muscle gain.
Why calorie needs fall with age
Metabolism slows as we get older: muscle mass tends to decline, activity often drops, and the body becomes slightly less efficient at burning energy. That's why eating "like you did at 40" quietly adds weight after 50 — and why an age-aware calorie estimate is more useful than a one-size-fits-all number.
How this calculator works
We use the Mifflin-St Jeor equation — the most widely validated formula for estimating resting metabolism (BMR) — which already factors in your age, sex, height and weight. Your total daily needs (TDEE) are then BMR multiplied by an activity factor.
FAQ
Should I cut 500 calories to lose weight?
After 60, gentler deficits (about 250 calories) combined with strength exercise tend to preserve muscle better. Aggressive dieting can speed up muscle loss.
Why is there a minimum calorie floor?
Very low intakes make it hard to get enough protein, vitamins and minerals — especially for older adults. Going below the floor should only happen under medical supervision.
Related reading: Why Strict Diets Fail Over 60.
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Tip: in the print dialog, choose “Save as PDF” to keep a copy of your results.
Medical disclaimer: This tool is for informational purposes only; it is not a substitute for professional medical advice, diagnosis, or treatment. Consult your physician before making changes to your diet, exercise routine, or medications.