Calculate your TDEE as a woman over 40. Account for metabolic changes with age and get appropriate calorie targets.
After 40, women experience hormonal changes (perimenopause/menopause) that can reduce metabolic rate by 2–5%. Muscle mass also tends to decrease with age. This doesn't mean you need to eat drastically less — it means resistance training and adequate protein become even more important for maintaining metabolism.
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If provided, uses the more accurate Katch-McArdle formula
Calorie needs for women over 40 vary based on age, weight, height, and activity level. The calculator above gives you a personalized TDEE. As a general range, most women over 40 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 women over 40, the estimate is a solid starting point — track your weight for 2–3 weeks and adjust up or down based on real results.
Slightly. Research shows BMR decreases about 1–2% per decade after 20, mostly due to muscle loss rather than aging itself. Resistance training can significantly offset this decline. The Mifflin-St Jeor formula accounts for age in its calculation.