1. What Is This Calculator For?

This calculator helps women over 60 estimate their daily calorie needs for healthy weight loss by calculating BMR (Basal Metabolic Rate), TDEE (Total Daily Energy Expenditure), and recommended calorie intake based on a specified deficit.

2. How The Calculation Works

The calculator uses these formulas:

Where:

• \( weight \) — Body weight in kilograms
• \( height \) — Height in centimeters
• \( age \) — Age in years (60+)
• \( activity\ factor \) — Multiplier based on activity level
• \( deficit \) — Calorie reduction for weight loss

Explanation: BMR represents calories burned at rest, TDEE adds activity calories, and the deficit creates weight loss.

3. Importance For Women Over 60

Details: Metabolism slows with age, making weight management more challenging. This calculator accounts for age-related metabolic changes while ensuring safe, sustainable weight loss.

4. Using The Calculator

Tips: For accurate results, use current weight and height measurements. Choose activity level honestly. A 500 kcal/day deficit typically results in about 0.5 kg/week weight loss.

5. Frequently Asked Questions (FAQ)

Q1: Why is the calculation different for women over 60?
A: Metabolism slows about 5% per decade after 40, and muscle mass decreases, requiring adjusted calculations for accurate results.

Q2: What's a safe calorie deficit for older women?
A: Typically 250-500 kcal/day deficit is safe. Extreme deficits can cause muscle loss and nutrient deficiencies.

Q3: Should protein intake be adjusted?
A: Yes, older adults need more protein (1.0-1.2g/kg body weight) to preserve muscle mass during weight loss.

Q4: How often should I recalculate?
A: Recalculate every 5-10 kg lost or if activity level changes significantly.

Q5: What if my weight loss stalls?
A: As you lose weight, your BMR decreases. You may need to slightly increase activity or further reduce calories.