TDEE Calculator for Seniors: How Metabolism Changes After 60
After age 60, metabolic rate typically declines by around 1–2% per decade due to loss of muscle mass (sarcopenia) and hormonal changes. Seniors need fewer total calories but the same or higher amounts of protein (1.2–1.6g/kg) to preserve muscle. This calculator accounts for your current activity level to give you an accurate calorie target that supports healthy ageing.
After 60, your metabolism slows by roughly 1 to 2 percent per decade, mainly because muscle mass naturally declines with age, a process called sarcopenia. This means your TDEE is lower than it was at 40, even if your activity level hasn't changed. However, reducing calories too aggressively in later years carries serious risks, including accelerated muscle loss, weakened bones, and a compromised immune system. The priority for seniors should be maintaining muscle through adequate protein and resistance exercise rather than restricting calories. Protein needs actually increase with age because older bodies are less efficient at synthesising new muscle protein. Current research suggests 1.0 to 1.2 grams of protein per kilogram of body weight for seniors, compared to 0.8 for younger adults.
- Set your activity level honestly. Regular walking and light exercise is lightly active. Gardening and housework count as moderate activity for seniors.
- Eat at least 1.0 to 1.2 grams of protein per kilogram of body weight. Older adults need more protein per meal to stimulate muscle repair.
- Resistance training 2 to 3 times per week is the most effective intervention against age related muscle loss. It's more important than cardio for healthy aging.
- Stay hydrated. Thirst sensation decreases with age, so you may not feel thirsty even when your body needs water. Aim for at least 1.5 litres per day.
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