1. What is Weight Loss Planning Over 60?

This calculator helps individuals over 60 plan their weight loss by determining appropriate daily calorie intake based on their Basal Metabolic Rate (BMR) and activity level, with a 300 kcal deficit for gradual weight loss.

2. How Does the Calculator Work?

The calculator uses the weight loss equation:

Where:

• \( BMR \) — Basal Metabolic Rate (kcal/day)
• \( activity\_factor \) — Multiplier based on activity level
• \( 300 \) — Calorie deficit for gradual weight loss

Explanation: The equation calculates maintenance calories then subtracts 300 kcal to create a modest deficit for sustainable weight loss in older adults.

3. Importance of Calorie Calculation

Details: Accurate calorie calculation is crucial for healthy weight loss in older adults, preventing muscle loss while promoting fat loss.

4. Using the Calculator

Tips: Enter your BMR in kcal/day (calculate separately or measure), select your activity level. The calculator will suggest daily calories for gradual weight loss.

5. Frequently Asked Questions (FAQ)

Q1: Why subtract only 300 kcal?
A: Older adults need smaller deficits to preserve muscle mass and maintain energy levels.

Q2: How do I calculate my BMR?
A: Use Mifflin-St Jeor or Harris-Benedict equations, or get measured via indirect calorimetry.

Q3: Is this calculator only for people over 60?
A: While designed for older adults, the approach can work for anyone preferring gradual weight loss.

Q4: What if I don't lose weight with these calories?
A: Adjust the deficit slightly (100-200 kcal) after consulting a healthcare provider.

Q5: Should protein intake be adjusted?
A: Yes, older adults should aim for 1.2-1.6g protein per kg body weight to preserve muscle.