Calculate TDEE for seniors and older adults. Get appropriate calorie and protein targets for healthy aging.
Seniors (65+) have somewhat lower calorie needs but higher protein needs than younger adults. Maintaining adequate nutrition is crucial — undereating accelerates muscle loss and weakens bones. The focus should be on nutrient-dense foods, adequate protein (1.2g+/kg), and staying as active as possible.
Your Stats
Gender
If provided, uses the more accurate Katch-McArdle formula
Calorie needs for seniors vary based on age, weight, height, and activity level. The calculator above gives you a personalized TDEE. As a general range, most seniors need between 1,600 and 3,200 calories/day for maintenance.
The Mifflin-St Jeor equation used here is the most validated BMR formula for adults. For seniors, the estimate is a solid starting point — track your weight for 2–3 weeks and adjust up or down based on real results.
Somewhat — BMR decreases with age due to muscle loss. But many seniors eat too little, which accelerates frailty. Focus on maintaining adequate calories and high protein. Resistance exercise is the best way to maintain metabolism and independence.