What is the BMR for a 57-year-old woman?

The estimated BMR (basal metabolic rate) for a 57-year-old woman of average height and weight is 1306 kcal/day, calculated using the Mifflin-St Jeor equation.

Calorie Guide · Age 57

Calories for a 57-Year-Old Woman

Q: How many calories does a 57-year-old woman need?

A lightly active 57-year-old woman of average weight and height needs approximately 1796 kcal/day to maintain weight. Sedentary needs are around 1567 kcal, and very active around 2253 kcal.

Q: How many calories should a 57-year-old woman eat to lose weight?

A 57-year-old woman should eat approximately 1296 kcal/day to lose about 0.5 kg (1 lb) per week. This is a 500 kcal deficit from the estimated maintenance of 1796 kcal.

BMR, TDEE and exact calorie targets for weight loss, maintenance and muscle gain at age 57.

Calorie Needs at Age 57 — Average Woman

1306

BMR (at rest)

1567

Sedentary TDEE

1796
Lightly active TDEE

2024

Moderately active

1296

Weight loss target

1796

Maintenance

2096

Muscle gain target

How Many Calories Does a 57-Year-Old Woman Need?

Using the Mifflin-St Jeor equation with average US height and weight for a woman aged 57, the resting metabolic rate (BMR) is approximately 1306 kcal/day. With typical daily activity included, total calorie expenditure (TDEE) ranges from 1567 kcal (sedentary) to 2253 kcal (very active).

Age 57 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	1046 kcal	~0.75 kg/week
📉 Weight loss	1296 kcal	~0.5 kg/week
✅ Maintenance	1796 kcal	Weight stable
💪 Lean bulk	2096 kcal	~0.25 kg/week
🏋️ Aggressive bulk	2296 kcal	~0.5 kg/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	1567 kcal
Lightly active	1–3 workouts/week	1796 kcal
Moderately active	3–5 workouts/week	2024 kcal
Very active	Hard training 6–7 days/week	2253 kcal

How Metabolism Changes Around Age 57

Metabolic rate declines approximately 1–2% per decade after age 30, driven primarily by muscle loss (sarcopenia) rather than any inherent slowdown. At age 57, your BMR of 1306 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 57
47	1356 kcal	+50 kcal
52	1331 kcal	+25 kcal
57	1306 kcal	—
62	1281 kcal	-25 kcal
67	1256 kcal	-50 kcal

Macronutrient Split at 1796 kcal

Macro	% of Calories	Grams/day	Calories
Protein	30%	135 g	540 kcal
Carbohydrates	40%	180 g	720 kcal
Fat	30%	60 g	540 kcal

At age 57, 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 57-year-old woman need per day?A lightly active 57-year-old woman of average size needs approximately 1796 kcal/day to maintain weight. This ranges from 1567 kcal (sedentary) to 2253 kcal (very active).

How many calories should a 57-year-old woman eat to lose weight?Aim for 1296 kcal/day — a 500 kcal deficit from the 1796 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 57 affect how many calories you burn?Yes. Every decade after 30, BMR drops ~1–2% mainly due to muscle loss. At age 57 the estimated BMR is 1306 kcal — compare to 1441 kcal at age 30. Resistance training largely offsets this decline.

Related Age Guides

Sources

WHO CDC Mifflin-St Jeor (PubMed)