TDEE for women over 40
Same precise math — guidance written for your decade.
Results update as you type 🥑
How is this calculated?
BMR = 10 × 72 kg + 6.25 × 175 cm − 5 × 31 + 5 = 1,664
TDEE = 1,664 × 1.55 = 2,579
Why 40+ is different (and what to do)
The Mifflin–St Jeor math is the same at any age — it already accounts for age and sex. What changes after 40 is context: muscle is lost faster (sarcopenia), perimenopause shifts hormones, and activity often quietly drops.
The lever that matters most is muscle. Resistance training plus protein near the higher end (about 2 g/kg) protects the metabolic rate the calculator estimates — “eat less” alone accelerates muscle loss and rebound.
Recalculate every few kilograms and after any big change in training or HRT. Track the trend over 3–4 weeks, not day-to-day scale noise.
Common questions
Does metabolism really crash at menopause?
Less dramatically than feared. Recent research shows resting metabolism is fairly stable until ~60; most of the change is lost muscle and lower activity — both addressable.
Should I eat far less after 40?
No. Large deficits worsen muscle loss. A modest 15–20% deficit with high protein and lifting works far better long term.
How much protein over 40?
Toward the higher end — around 2 g/kg — to offset age-related anabolic resistance and protect muscle.
Is my data stored?
No. Everything is calculated in your browser. Nothing is sent to a server or saved.
Sources & references
- Mifflin MD, St Jeor ST, et al. “A new predictive equation for resting energy expenditure in healthy individuals.” Am J Clin Nutr. 1990;51(2):241–247.
- Frankenfield D, Roth-Yousey L, Compher C. “Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults.” J Am Diet Assoc. 2005;105(5):775–789.
This calculator provides estimates for general educational use and is not medical advice. Consult a qualified professional before making significant dietary changes.