What is the BMR for a 59-year-old woman?

The estimated BMR (basal metabolic rate) for a 59-year-old woman of average height and weight is 1296 kcal/day, calculated using the Mifflin-St Jeor equation.

Calorie Guide · Age 59

Calories for a 59-Year-Old Woman

Q: How many calories does a 59-year-old woman need?

A lightly active 59-year-old woman of average weight and height needs approximately 1782 kcal/day to maintain weight. Sedentary needs are around 1555 kcal, and very active around 2236 kcal.

Q: How many calories should a 59-year-old woman eat to lose weight?

A 59-year-old woman should eat approximately 1282 kcal/day to lose about 0.5 kg (1 lb) per week. This is a 500 kcal deficit from the estimated maintenance of 1782 kcal.

BMR, TDEE and exact calorie targets for weight loss, maintenance and muscle gain at age 59.

Calorie Needs at Age 59 — Average Woman

1296

BMR (at rest)

1555

Sedentary TDEE

1782
Lightly active TDEE

2009

Moderately active

1282

Weight loss target

1782

Maintenance

2082

Muscle gain target

How Many Calories Does a 59-Year-Old Woman Need?

Using the Mifflin-St Jeor equation with average US height and weight for a woman aged 59, the resting metabolic rate (BMR) is approximately 1296 kcal/day. With typical daily activity included, total calorie expenditure (TDEE) ranges from 1555 kcal (sedentary) to 2236 kcal (very active).

Age 59 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	1032 kcal	~0.75 kg/week
📉 Weight loss	1282 kcal	~0.5 kg/week
✅ Maintenance	1782 kcal	Weight stable
💪 Lean bulk	2082 kcal	~0.25 kg/week
🏋️ Aggressive bulk	2282 kcal	~0.5 kg/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	1555 kcal
Lightly active	1–3 workouts/week	1782 kcal
Moderately active	3–5 workouts/week	2009 kcal
Very active	Hard training 6–7 days/week	2236 kcal

How Metabolism Changes Around Age 59

Metabolic rate declines approximately 1–2% per decade after age 30, driven primarily by muscle loss (sarcopenia) rather than any inherent slowdown. At age 59, your BMR of 1296 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 59
49	1346 kcal	+50 kcal
54	1321 kcal	+25 kcal
59	1296 kcal	—
64	1271 kcal	-25 kcal
69	1246 kcal	-50 kcal

Macronutrient Split at 1782 kcal

Macro	% of Calories	Grams/day	Calories
Protein	30%	134 g	536 kcal
Carbohydrates	40%	178 g	712 kcal
Fat	30%	59 g	531 kcal

At age 59, 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 59-year-old woman need per day?A lightly active 59-year-old woman of average size needs approximately 1782 kcal/day to maintain weight. This ranges from 1555 kcal (sedentary) to 2236 kcal (very active).

How many calories should a 59-year-old woman eat to lose weight?Aim for 1282 kcal/day — a 500 kcal deficit from the 1782 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 59 affect how many calories you burn?Yes. Every decade after 30, BMR drops ~1–2% mainly due to muscle loss. At age 59 the estimated BMR is 1296 kcal — compare to 1441 kcal at age 30. Resistance training largely offsets this decline.

Related Age Guides

Sources

WHO CDC Mifflin-St Jeor (PubMed)