What is the BMR for a 46-year-old woman?

The estimated BMR (basal metabolic rate) for a 46-year-old woman of average height and weight is 1361 kcal/day, calculated using the Mifflin-St Jeor equation.

Calorie Guide · Age 46

Calories for a 46-Year-Old Woman

Q: How many calories does a 46-year-old woman need?

A lightly active 46-year-old woman of average weight and height needs approximately 1872 kcal/day to maintain weight. Sedentary needs are around 1633 kcal, and very active around 2348 kcal.

Q: How many calories should a 46-year-old woman eat to lose weight?

A 46-year-old woman should eat approximately 1372 kcal/day to lose about 0.5 kg (1 lb) per week. This is a 500 kcal deficit from the estimated maintenance of 1872 kcal.

BMR, TDEE and exact calorie targets for weight loss, maintenance and muscle gain at age 46.

Calorie Needs at Age 46 — Average Woman

1361

BMR (at rest)

1633

Sedentary TDEE

1872
Lightly active TDEE

2110

Moderately active

1372

Weight loss target

1872

Maintenance

2172

Muscle gain target

How Many Calories Does a 46-Year-Old Woman Need?

Using the Mifflin-St Jeor equation with average US height and weight for a woman aged 46, the resting metabolic rate (BMR) is approximately 1361 kcal/day. With typical daily activity included, total calorie expenditure (TDEE) ranges from 1633 kcal (sedentary) to 2348 kcal (very active).

Age 46 note: After 40, muscle loss (sarcopenia) accelerates if untrained. Strength training 2–3×/week and higher protein intake (1 g/lb) are the most effective countermeasures.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	1122 kcal	~0.75 kg/week
📉 Weight loss	1372 kcal	~0.5 kg/week
✅ Maintenance	1872 kcal	Weight stable
💪 Lean bulk	2172 kcal	~0.25 kg/week
🏋️ Aggressive bulk	2372 kcal	~0.5 kg/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	1633 kcal
Lightly active	1–3 workouts/week	1872 kcal
Moderately active	3–5 workouts/week	2110 kcal
Very active	Hard training 6–7 days/week	2348 kcal

How Metabolism Changes Around Age 46

Metabolic rate declines approximately 1–2% per decade after age 30, driven primarily by muscle loss (sarcopenia) rather than any inherent slowdown. At age 46, your BMR of 1361 kcal reflects your current muscle mass, height and hormonal status. The single most effective way to maintain or raise your BMR is resistance training — each kilogram of lean muscle burns roughly 13 kcal/day at rest.

Age	Estimated BMR (woman)	Change vs age 46
36	1411 kcal	+50 kcal
41	1386 kcal	+25 kcal
46	1361 kcal	—
51	1336 kcal	-25 kcal
56	1311 kcal	-50 kcal

Macronutrient Split at 1872 kcal

Macro	% of Calories	Grams/day	Calories
Protein	30%	140 g	560 kcal
Carbohydrates	40%	187 g	748 kcal
Fat	30%	62 g	558 kcal

At age 46, protein intake is especially important. Aim for at least 60–74 g/day to maintain muscle mass, whether you're in a deficit, at maintenance, or in a surplus.

Get personalized calorie targets based on your exact weight, height and activity level.

Calculate My TDEE →

Frequently Asked Questions

How many calories does a 46-year-old woman need per day?A lightly active 46-year-old woman of average size needs approximately 1872 kcal/day to maintain weight. This ranges from 1633 kcal (sedentary) to 2348 kcal (very active).

How many calories should a 46-year-old woman eat to lose weight?Aim for 1372 kcal/day — a 500 kcal deficit from the 1872 kcal maintenance estimate — to lose approximately 0.5 kg per week. Never go below 1200 kcal (women) or 1500 kcal (men) for extended periods.

Does age 46 affect how many calories you burn?Yes. Every decade after 30, BMR drops ~1–2% mainly due to muscle loss. At age 46 the estimated BMR is 1361 kcal — compare to 1441 kcal at age 30. Resistance training largely offsets this decline.

Related Age Guides

Sources

WHO CDC Mifflin-St Jeor (PubMed)