What is the BMR for a 55-year-old woman?

The estimated BMR (basal metabolic rate) for a 55-year-old woman of average height and weight is 1316 kcal/day, calculated using the Mifflin-St Jeor equation.

Calorie Guide · Age 55

Calories for a 55-Year-Old Woman

Q: How many calories does a 55-year-old woman need?

A lightly active 55-year-old woman of average weight and height needs approximately 1810 kcal/day to maintain weight. Sedentary needs are around 1579 kcal, and very active around 2270 kcal.

Q: How many calories should a 55-year-old woman eat to lose weight?

A 55-year-old woman should eat approximately 1310 kcal/day to lose about 0.5 kg (1 lb) per week. This is a 500 kcal deficit from the estimated maintenance of 1810 kcal.

BMR, TDEE and exact calorie targets for weight loss, maintenance and muscle gain at age 55.

Calorie Needs at Age 55 — Average Woman

1316

BMR (at rest)

1579

Sedentary TDEE

1810
Lightly active TDEE

2040

Moderately active

1310

Weight loss target

1810

Maintenance

2110

Muscle gain target

How Many Calories Does a 55-Year-Old Woman Need?

Using the Mifflin-St Jeor equation with average US height and weight for a woman aged 55, the resting metabolic rate (BMR) is approximately 1316 kcal/day. With typical daily activity included, total calorie expenditure (TDEE) ranges from 1579 kcal (sedentary) to 2270 kcal (very active).

Age 55 note: Hormonal changes in your fifties reduce metabolic rate and shift fat distribution. Consistent exercise and sleep quality become increasingly important for weight management.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	1060 kcal	~0.75 kg/week
📉 Weight loss	1310 kcal	~0.5 kg/week
✅ Maintenance	1810 kcal	Weight stable
💪 Lean bulk	2110 kcal	~0.25 kg/week
🏋️ Aggressive bulk	2310 kcal	~0.5 kg/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	1579 kcal
Lightly active	1–3 workouts/week	1810 kcal
Moderately active	3–5 workouts/week	2040 kcal
Very active	Hard training 6–7 days/week	2270 kcal

How Metabolism Changes Around Age 55

Metabolic rate declines approximately 1–2% per decade after age 30, driven primarily by muscle loss (sarcopenia) rather than any inherent slowdown. At age 55, your BMR of 1316 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 55
45	1366 kcal	+50 kcal
50	1341 kcal	+25 kcal
55	1316 kcal	—
60	1291 kcal	-25 kcal
65	1266 kcal	-50 kcal

Macronutrient Split at 1810 kcal

Macro	% of Calories	Grams/day	Calories
Protein	30%	136 g	544 kcal
Carbohydrates	40%	181 g	724 kcal
Fat	30%	60 g	540 kcal

At age 55, 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.

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Frequently Asked Questions

How many calories does a 55-year-old woman need per day?A lightly active 55-year-old woman of average size needs approximately 1810 kcal/day to maintain weight. This ranges from 1579 kcal (sedentary) to 2270 kcal (very active).

How many calories should a 55-year-old woman eat to lose weight?Aim for 1310 kcal/day — a 500 kcal deficit from the 1810 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 55 affect how many calories you burn?Yes. Every decade after 30, BMR drops ~1–2% mainly due to muscle loss. At age 55 the estimated BMR is 1316 kcal — compare to 1441 kcal at age 30. Resistance training largely offsets this decline.

Related Age Guides

Sources

WHO CDC Mifflin-St Jeor (PubMed)